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12/31/19

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

10 Power Snatches @ 60%

8 Power Snatches @ 65%

6 Power Snatches @ 70%

4 Power Snatches @ 75%

2 Power Snatches @ 80%

*Before Each Set: 35 Double Unders

This is relative to your 1RM Power Snatch.

Metcon (Time)

For Time:

Row 365m

31 Push Press (95/65 lb)

31 Pull Ups

31 Snatches (95/65 lb)

31 Sit Ups

31 Toes 2 Bar

31 Push Ups

31 Box Jumps (24/20 in)

31 Back Squats (95/65 lb)

31 Unbroken Double Unders*

31 Thrusters (95/65 lb)

31 Lunges (each leg)

31 Burpees

Row 365m

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

25 Min AMRAP:

20 DB hang squat cleans

30 burpees

25 lunges with DB

30 DB shoulders to overhead

30 DB goblet squats

20 box jump overs

15 DB deadlifts

25 v ups

12/30/19

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows

Back Squat

Set 1: 6 Reps 81%

Set 2: 4 Reps 87%

Set 3: 2 Reps 93%

3 Minutes Rest

Set 4: 6 Reps 87%

Set 5: 4 Reps 93%

Set 6: 2 Reps 99%

3 Minutes Rest

Set 7: 6 Reps 93%

Set 8: 4 Reps 99%

Set 9: 2 Reps 105%

% Based on 5RM

Goal in between sets is to rest as little as possbile. I.E. change weight and go!!!

Metcon (4 Rounds for time)

Every 5 Minutes x 4 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike

12/29/19

CrossFit Loyalty – BootCamp

Metcon (4 Rounds for reps)

Tabata:

Kettlebell Swings (53/35)

Bike Calories

Kettlebell Box Step-ups (53/35 to 24/20)

Bike Calories
8 Rounds:

20 Second On

10 Second Off

Metcon (Time)

21-15-9

Wall Balls

Burpees

12/28/19

CrossFit Loyalty – BootCamp

Mile Hile (Time)

For Time:

800 Meter Run

50 Power Snatches (75/55)

800 Meter Run

7 Rope Climbs (15′)

800 Meter Run

50 Bar-Facing Burpees
Sub for 1 Rope Climb is

3 Pull Up + 3 T2B

12/28/19

CrossFit Loyalty – CrossFit

3 Position Power Snatch

Hip-Knee-Floor
5 Complexes, building to a moderate:

– 1 Rep from the High Hang (pockets)

– 1 Rep from the Hang (1″ above knee)

– 1 Rep from the Floor

Mile Hile (Time)

For Time:

800 Meter Run

50 Power Snatches (75/55)

800 Meter Run

7 Rope Climbs (15′)

800 Meter Run

50 Bar-Facing Burpees
Sub for 1 Rope Climb is

3 Pull Up + 3 T2B

12/27/2019

CrossFit Loyalty – CrossFit

Metcon (Time)

For time:

50 Double Unders

40 Med Ball Lunges

35 Med Ball Russian Twists

30 Burpees to target

25 Med Ball Step Ups

20 Wall Balls

15 Pull Ups

10* DB Thruster

15 Pull Ups

20 Wall Balls

25 Med Ball Step Ups

30 Burpees to target

35 Med Ball Russian Twists

40 Med Ball Lunges

50 Double Unders
You are encouraged to pick a movement that is personally challenging for you for your 10 Rep movement. Reps may be adjusted depending on movement chosen, DB Thruster will be the default.

12/27/2019

CrossFit Loyalty – BootCamp

Metcon (Time)

For time:

50 Double Unders

40 Med Ball Lunges

35 Med Ball Russian Twists

30 Burpees to target

25 Med Ball Step Ups

20 Wall Balls

15 Pull Ups

10* DB Thruster

15 Pull Ups

20 Wall Balls

25 Med Ball Step Ups

30 Burpees to target

35 Med Ball Russian Twists

40 Med Ball Lunges

50 Double Unders
You are encouraged to pick a movement that is personally challenging for you for your 10 Rep movement. Reps may be adjusted depending on movement chosen, DB Thruster will be the default.

12/26/19

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

Front Squat

On the 1:30 x 5 Sets:

1 Tempo Rep

Tempo:

* 10 Second Negative

* No Pause in Bottom

* Full Speed Stand

Push Press (4 x 6)

Increase from last week

Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

12/21/19

CrossFit Loyalty – CrossFit

3-Position Power Clean

Pockets-Knee-Floor
On the 2:30 x 6 Sets:

3-Position Power Clean

Pausing Split Jerk (Drop Barbell)

Power Clean

Split Jerk

Start at 50% of 1RM and build to a heavy for the day.

Powder Keg (3 Rounds for reps)

AMRAP 5:

600 Meter Run

1 Round of Chest to Bar Cindy

AMRAP Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (185/135)

Score is C&J for each round