(856) 217-5401

7/21/20

CrossFit Loyalty – CrossFit

Gymnastics Conditioning

Alternating On The 2:00 (3 Rounds):

A) 75 Double Unders

B) 25 Kipping Handstand Pushups

C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

Triple Play (AMRAP – Reps)

AMRAP 20:

200 Meter Run

3 Box Jumps, 3 Power Cleans

200 Meter Run

6 Box Jumps, 6 Power Cleans

200 Meter Run

9 Box Jumps, 9 Power Cleans



Add 3 Reps Each Round

Box: (24″/20″)

Barbell: (135/95)

7/20/20

CrossFit Loyalty – CrossFit

Snatch

On the 1:30 x 7 Sets:

1 Low Hang Squat Snatch

1 Overhead Squat

Jackie Legs (Time)

For Time:

70/50 Calorie Row

30 Pull Ups

50 Back Squats (115/85) *From the Ground

Midline Conditioning

3 Giant Sets:

100′ Single Dumbbell Overhead Carry (Left)

:15 Second L-Sit Hold

100′ Single Dumbbell Overhead Carry Rleft)

:15 Second L-Sit Hold

7/18/20

CrossFit Loyalty – CrossFit

Cement Mixer (Time)

Every 3:00 for 7 Rounds:

400 Meter Run

12 Toes to Bar

7/16/20

CrossFit Loyalty – CrossFit

Clean and Jerk

On the 2:00 x 5 Sets:

1 Low-Hang Power Clean

1 Push Jerk

1 Low-Hang Squat Clean

1 Split Jerk

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

7/15/20

CrossFit Loyalty – CrossFit

Metcon (No Measure)

[On the 0]: 15 Power Cleans (115/85)

[On the 2]: 15 Box Jump Overs (24″/20″)

[On the 4]: 15 Front Squats (115/85)

[On the 6]: 15 Power Cleans (115/85)

[On the 8]: 15 Box Jump Overs (24″/20″)

[On the 10]: 15 Front Squats (115/85)

[On the 12]: 15 Power Cleans (115/85)

[On the 14]:15 Box Jump Overs (24″/20″)

[On the 16]: 15 Front Squats (115/85)

Metcon (Time)

2 Rounds:

20 Push Jerks (115/85)

4 Rounds of “Cindy”

800 Meter Run

7/14/20

CrossFit Loyalty – CrossFit

Choose a Conditioning

1: Every 2 mins for 8 Mins run 200m

2: AMRAP 3 Cal row rest 1 min AMRAP 3 Cal Bike

3: 200ft Handstand Walk in 20′ unbroken lengths

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row/Bike

15 Deadlifts (225/155)

7/13/20

CrossFit Loyalty – CrossFit

Snatch

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Metcon (Time)

21-15-9:

V-Ups

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Row/Bike

Overhead Squats (95/65)

7/11/20

CrossFit Loyalty – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Sub Rope Climbs with:

50 Pull-ups

50 DB Plank Rows

Notes

Bars, DB’s and Burpess must be outside the gym. Pull-up stations must be deadicated to 1 athlete for the entrie WOD