(856) 217-5401

4/1/19

CrossFit Loyalty – CrossFit

Back Squat (3 Sec Pause the First rep of Each Set)

5 Sets of 3:

Set #1 – 65% of estimated 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%

*Every 2:30*

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders
Switch DB Every 5 Reps

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

30 Min Cap:

27-21-18-15-12-9

Box jumps

Weighted sit ups

Burpees

Ball slams

Bring-A-Friend Saturday

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a Partner

20 Min AMRAP

50 Air Squat

50 KB Swings (24/16)

50 Box Dips

50 Pullups

100 Double Unders

400m Run (Together)
1 Person works at time. Split reps however you need. Partners must both run together.

Bring-A-Friend Saturday

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

50 Air Squat

50 KB Swings (24/16)

50 Box Dips

50 Pullups

100 Double Unders

400m Run

Coach’s Choice

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

20 Min AMRAP:

+2 Ladder

Row/Bike

Wall Ball

T2B

WB Box Step Over

Metcon (Weight)

Accumulate 5min front rack hold

**Each time you drop the barbell you must do 3 front squats**
You choose the weight

3/29/19

CrossFit Loyalty – CrossFit

Do not forget Bring a Friend WOD this Saturday 3/30 during all scheduled classes!!!

3/28/19

CrossFit Loyalty – CrossFit

Do not forget Bring a Friend WOD this Saturday 3/30 during all scheduled classes!!!

3-Position Power Clean (12 Mins to Build to a Heavy Complex)

Pockets-Knee-Floor

Metcon (AMRAP – Rounds)

Teams of 3:

AMRAP 15:

12/9 Calorie Bike

6 Lateral Barbell Burpees

3 Power Cleans Rx(115/80) Rx+(155/105)
Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

3/27/19

CrossFit Loyalty – CrossFit

Do not forget Bring a Friend WOD this Saturday 3/30 during all scheduled classes!!!

Bench Press (5×5 @ 75%)

Every 2 mins

Metcon (Time)

For Time:

200m Run

15 Clean and Jerks (135/95)

200m Run

12 Clean and Jerks

200m  Run

9 Clean and Jerks

200m Run

3/26/19

CrossFit Loyalty – CrossFit

Back Squat (EMOM x 10 )

3 Squats

You pick the weight

Metcon (5 Rounds for time)

5 Rounds

21 Double-Unders

12 HSPU

21 Double-Unders

15/12 Calorie Row
Rest 1:00 after each round

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

21 Calorie Row/Bike

18 Sit-ups

15 Wall Balls

12 KB Box Step-ups
– Step-ups should be done with one KB – hold it the same way you would for goblet squats

– Remember: break parallel for every wall ball! If you aren’t sure how low you’re getting, put a ball behind you anyway