3/1/20
CrossFit Loyalty – BootCamp
Metcon (Time)
10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks (Alt. Every 5)
Bike Calories (Ladies 7-14-21)
Dumbbell: (50/35)
10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks (Alt. Every 5)
Bike Calories (Ladies 7-14-21)
Dumbbell: (50/35)
5 Rounds:
400 Meter Run
8 Ring Muscle-ups
16 Kipping Deficit Handstand Push-ups (6″/4″)
24 Alternating Pistols
30 Min AMRAP
200m Plate Carry (weight is your choice)
10-Push Up
20-Toes 2 Bar
30-Air Squat
40-Sit Up
50- Double Under
If you choose to do it with a partner, 1 partner runs- the other partner gets the reps then switch out every 200m. You may not hold the inside ring of the plate during your runs.
30 Min AMRAP
200m Plate Carry (weight is your choice)
10-Push Up
20-Toes 2 Bar
30-Air Squat
40-Sit Up
50- Double Under
If you choose to do it with a partner, 1 partner runs- the other partner gets the reps then switch out every 200m. You may not hold the inside ring of the plate during your runs.
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
Aim to beat last week
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
1 Min Stations x 4 Rounds
Station 1: Battle Ropes
Station 2: Weighted sit-ups
Station 3: 30′ Plate push into Cross-Body Mountain Climbers
Station 4: Double KB Box Step Ups
Station 5: Row
Station 6: Rest
On the Minute x 7:
Thrusters
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Dumbbell: 50/35
Box: 24″/20″
Work on Being Upside Down
HSW
Handstand Holds
Wall Cimbs
Shoulder Taps etc.
For Time (10 Minute Cap):
300′ Handstand Walk (30ft lengths)
*Every Break: 3 Bar Muscle-ups. Turn arounds do not count as breaks
AMRAP 13: Buy-In: 1,000/1,250 Meter Row
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
5 min AMRAP
6/8 Cal AB (Sprint)
5 Box Jumps/Step ups
2 min rest
5 min AMRAP
15 KB Swings
200m run
2 min rest
5 min AMRAP
8 Burpees
100m Farmers Carry
2 min rest
5 min AMRAP
10/12 calorie Row
20 Plate Pulls
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”.
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
