(856) 217-5401

8/1/19

CrossFit Loyalty – CrossFit

Muscle Snatch (4 x 3 (Building))

Squat Snatch (EMOM x 5)

On the Minute x 5:

5 “Touch and Go” Squat Snatches

*Same load across all sets. This workout will be repeated*

Hop Scotch (Time)

5 Rounds:

10 Power Snatches Rx(75/55) Rx+(95/65)

10 Box Jump Overs (24″/20″)

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

3 Rounds: 1:30 min stations

30 sec rest between stations

STATION 1:

20 KB Swings then..

Max wall balls

STATION 2:

Easy pace row

STATION 3:

20 wall balls then..

Max KB swings

STATION 4:

Easy pace row
– 3 rounds meaning you go through all of the above work 3 times

– although there is a 30 sec rest between STATIONS, there is no rest between ROUNDS (when you are at station 4 you go directly back into station 1)

7/31/19

CrossFit Loyalty – CrossFit

Metcon (2 Rounds for weight)

In a 5:00 Window:

Unilateral Dumbbell Strict Press

7-Rep Heavy (each side)

In a 5:00 Window:

Unilateral Dumbbell Push Press

7-Rep Heavy (each side)

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double-Unders

21 Barbell Push Presses

Barbell Pounds – 115/85

7/30/2019

CrossFit Loyalty – CrossFit Teens

Back Squat (4×6 @ 70% 1RM)

Bench Press (4×6 @70%)

Metcon (Time)

For Time

12-9-6-3

Bodyweight Deadlift

Box Jump Overs

Toes to Bar

7/30/19

CrossFit Loyalty – CrossFit

Power Clean

5 Sets of the Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon (Time)

For Time, with a 9:00 Time Cap:

50 Power Cleans (155/105)

*On the Minute – 5 Toes to Bar
T2B Start at 1:00 mark

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

4 Min AMRAP:

20 air squats

15 sit-ups

10 box jump overs

Rest 1 Minute

3 Min AMRAP:

12 walking lunges

9 KB swings

6 push ups

Rest 1 Minute

2 Min AMRAP:

8 ball slams

8 russian twists

Rest 1 Minute

1 Min AMRAP:

max rep burpees

**Work all the way through each AMRAP – after the burpees, go back up**

3 Min AMRAP:

200m run

max DUs/singles in time remaining

7/29/19

CrossFit Loyalty – CrossFit

Alternating Squats (Weight)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
@69% 3 Rep Max Back Squat

Hot Sauce (4 Rounds for reps)

“Hot Sauce” Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 75/55 lb

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 95/65 lb

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 115/85 lb

Rest 3:00

“Hot Sauce” Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 135/95 lb

7/28/19

CrossFit Loyalty – BootCamp

Metcon (Time)

5 Rounds:

15 Kettlebell Swings (53/35)

15/12 Calorie Bike or Row

Directly Into…

5 Rounds:

20 AbMat Sit-ups

200 Meter Run

7/27/19

CrossFit Loyalty – BootCamp

Metcon (Time)

800m Team Run

60 Deadlifts, 60 Front Squats, 60 Push Jerks

800m Team Wreckbag Run

50 Deadlifts, 50 Front Squats, 50 Push Jerks

800m Team Run

40 Deadlifts, 40 Front Squats, 40 Push Jerks

800m Team Run

30 Deadlifts, 30 Front Squats, 30 Push Jerks

30:00 Time Cap
Increase the barbell weight each round

7/27/19

CrossFit Loyalty – CrossFit

Metcon (Time)

5 Rounds:

5 Power Cleans (205/145)

5 Bench Press (205/125)
Or use 80% of the lighter of the two lifts

Metcon (Time)

Teams of 2

400m Team Run

45 Deadlifts, 45 Front Squats, 45 Push Jerks

400m Team Run

35 Deadlifts, 35 Front Squats, 35 Push Jerks

400m Team Run

25 Deadlifts, 25 Front Squats, 25 Push Jerks

400m Team Run

15 Deadlifts, 15 Front Squats, 15 Push Jerks

30:00 Time Cap

1st Round (45’s) 115/85 lb

2nd Round (35’s) – 135/95 lb

3rd Round (25’s) – 155/105 lb

4th Round (15’s) – 175/125 lb