Month: August 2019

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

100′ Walking Lunge

200 Meter Farmers Carry (53’s/35’s)

30 AbMat Sit-ups

400 Meter Row

()

CrossFit Loyalty – CrossFit

Beast Builder V3 (Weight)

On the Minute x 7:

Minute 1: 7 Hang Squat Cleans + 1 Push Jerk

Minute 2: 6 Hang Squat Cleans + 2 Push Jerk

Minute 3: 5 Hang Squat Cleans + 3 Push Jerks

Minute 4: 4 Hang Squat Cleans + 4 Push Jerks

Minute 5: 3 Hang Squat Cleans + 5 Push Jerks

Minute 6: 2 Hang Squat Cleans + 6 Push Jerks

Minute 7: 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading-59% 1RM Clean and Jerk

Metcon (Time)

Teams of 3 (30 Minute Cap)

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (75/55)

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (165/115)
Rx+

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

CrossFit Loyalty – BootCamp

Metcon (Time)

Teams of 3 (30 Minute Cap)

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (75/55)

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (165/115)
Rx+

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

CrossFit Loyalty – CrossFit

Warm-up (No Measure)

Light Weight Superset- 4 Rounds

Tempo Bench Press- 10 reps: 4 Down, 1 Up

Immediately followed by Tempo DB Row- 10 reps: 4 Down, 1 Up

Rest as needed between rounds

Bench Press

10 minutes to find a heavy set of 3

Metcon (Time)

18 minute AMRAP ladder +3

Wallball

WB Russian twist

WB Box step over

WB 100m run
Increase by three reps each round, 100m stays the same.

If you finish the round of 21 before the cap you can stop early.

CrossFit Loyalty – CrossFit

Snatch (On the 1:30 x 7 Sets)

1 Snatch Pull

1 Low Hang Power Snatch

Crazy Stairs (Time)

For Time:

10 Rounds of “CTB Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)
1 Round CTB Cindy

5 C2B

10 Push Ups

15 Squats

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

5 SETS:

3 Min AMRAP

3 burpees

6 ring rows OR 6 DB bent over rows

9 wall balls

*Rest 1min between sets*

CASH OUT: 400m farmers carry

CrossFit Loyalty – CrossFit

Metcon (Time)

3 Rounds, For Time:

500 Meter Row

40 Double Unders

30′ Handstand Walk
Sub for HSW:

2 Piked Walks around Box

or

3 Wall Climbs

Frank The Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 3 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

CrossFit Loyalty – CrossFit

Shoulder Press (5×3 (Aim to beat last week))

Push Press

On the 1:30 x 4 Sets:

1 Pausing Drive

1 Drive

2 Push Presses

**

2 second pause in the dip in the first rep.

30 Rock (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

5 burpees

10 DB lunges

15 assault bike cals

20 DB snatches

25 sit-ups

CrossFit Loyalty – CrossFit

Alternating Squats (2-4) (78% 3RM Back Squat)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Squat Snatch

On the Minute x 5:

5 Touch and Go Squat Snatches

Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row