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Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :45 Cal. Row

MIN 2 – :45 Burpees

MIN 3 – :45 Alt. Step-Ups

MIN 4 – :45 Flutter Kicks

7/1/19

CrossFit Loyalty – CrossFit

Paused Front Squat (1 Pause Front Squat + 1 Regular)

Build to a Heavy (3 Sec Pause)

Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (65/45)

30 CTB Pull-Ups

6/30/19

CrossFit Loyalty – BootCamp

Metcon (Time)

4 Rounds:

500 Meter Row

35 AbMat Sit-ups

20 Wall Balls

6/29/19

CrossFit Loyalty – CrossFit

Front Squat

Work up to a heavy set of 3

Metcon (Time)

Teams of 3, 30 Min Cap:

7/5 Calorie Assault Bike

10 Medball Squat Jumps (20/14)

5 Power Clean and Jerks

**

1st 6 Rounds – 95/65

2nd 6 Rounds – 115/85

3rd 6 Rounds – 135/95

4th 6 Rounds – 155/105

**
Partners cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

6/28/19

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

Teams of 4

25 Min AMRAP

300m Run

Cal Row

Cal Bike

Double Unders
One person on the rower, one person on the bike, one person on the DU’s. When the person Running comes in, they all rotate. Each 300m run completed will count as 15 reps.

6/27/19

CrossFit Loyalty – CrossFit

15 Mins To Find Both

Deadlift (Heavy Single)

Deadlift (Heavy Set of 10)

Metcon (Time)

1 Mile Run

50 DB Snatches (50/35)

400 Meter PlateRun (45/35)

30 Pull-Ups

20 Burpee Box Jumps (24″/20″)

6/26/19

CrossFit Loyalty – CrossFit

Power Snatch Complex (Hang Power Squat) (Build to a Heavy Complex)

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Rx 115/85

6/25/19

CrossFit Loyalty – CrossFit

Choose Strict or Kipping

Strict Handstand Push-ups (1 Attempt Max Reps)

Strict Pull-Ups (1 Attempt Max Reps)

Handstand Push-ups (1 Attempt Max Reps)

Pull-ups (1 Attempt Max Reps)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

5 Rounds:

400m run

20 Alt KB front rack reverse lunges

40 Russian twists

6/24/19

CrossFit Loyalty – CrossFit

Back Squat (3 Rep Max)

Metcon (Time)

3 Rounds:

75 Double-Unders

50 Air Squats

25/18 Calorie Row