Month: May 2019

CrossFit Loyalty – CrossFit

Overhead Squat

5 Sets of 1 Tempo Overhead Squat

*5s to find bottom position, 2s pause in bottom.

Followed by,

Overhead Squat – 10 Rep Heavy

Metcon (Time)

21 Hang Power Snatches, 200m Run

21 Overhead Squats, 200m Run

15 Hang Power Snatches, 200m Run

15 Overhead Squats, 200m Run

9 Hang Power Snatches, 200m Run

9 Overhead Squats, 200m Run
Rx 95/65

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

5- Snatches (Light)

300m run

1- Wall Climb / Rx+ (Rope Climb)

19- Box Jumps

8- Push Press (Light)

9- Pull Ups

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

5- Snatches (115/85) / Rx+(Squat Snatch 135/95)

300m run

1- Wall Climb / Rx+ (Rope Climb)

19- Box Jumps

8- Push Jerks (115/85) / Rx+ (135/95)

9- Pull Ups

CrossFit Loyalty – CrossFit

Deadlift

1 Sets of 5 – 70%

3 Sets of 3 – 73-76-79%

3 Sets of 1 – Climbing to a Heavy.

Do a set every 1:30

The Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

CrossFit Loyalty – CrossFit

Shoulder Press (5 x 5 @ 77.5%)

Every 2:00

Metcon (4 Rounds for time)

4 rounds (Every 5 mins)

63 Double Under

21/18 Cal Row

7 Power Snatch (135/95)
3 Min Cap Per Round

CrossFit Loyalty – CrossFit

Paused Front Squat

5×2

Every 1:30

3 Sec Pause

Hang Squat Clean

Minute #1 – 2 Hang Squat Cleans

Minute #2 – 2 Hang Squat Cleans

Minute #3 – 2 Hang Squat Cleans

Rest 1:00

On the Minute x 5:

1 Hang Squat Clean, building in load.

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees
7 Min Cap

CrossFit Loyalty – CrossFit

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%

Metcon (5 Rounds for time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you did not already complete Murph this is your Workout For The Day

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

10 DB Strict Press

15 DB RDL

20 Wall balls

200m run

CrossFit Loyalty – BootCamp

4X400’s (4 Rounds for time)

4 x 400m Sprints

Rest 2 Mins between sets

Record time for each sprint. Goal is to stay consistent!!!

Metcon (Time)

2 Rounds:

200′ Walking Lunge

100 Double Unders

30/21 Calorie Bike

CrossFit Loyalty – CrossFit

Metcon (Time)

In Teams of 3

3 rds

400m Run

50 Bar Facing Burpees

9 Rope Climbs

Into

21 Clean and Jerks (115/80)

21 Clean and Jerks (135/95)

21 Clean and Jerks (165/115)

21 Clean and Jerks (185/130)

21 Clean and Jerks (205/145)

30 Min Cap