9/1/19
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
AMRAP 20:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row
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
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)
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)
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
10 minutes to find a heavy set of 3
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.
Feet must be off the ground during the twist.
If you finish the round of 21 before the cap you can stop early.
1 Snatch Pull
1 Low Hang Power Snatch
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
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
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
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
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.
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
25 Min AMRAP
5 burpees
10 DB lunges
15 assault bike cals
20 DB snatches
25 sit-ups
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
On the Minute x 5:
5 Touch and Go Squat Snatches
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row