5/18/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 DB Triceps Extensions

Bench Press

Part A – 3 Sets:

1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press

Rest 2:00 between sets.

Part B – 1 Set:

Max Reps Bench Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks

Barbell – 95/65

Share