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HNY

CrossFit Loyalty – CrossFit

Metcon (Time)

3 Person Teams

4RFT

20 Box Jumps

21 Pull Ups

20 Sit Ups

21 Wall Balls

20 TTB

21 Push Jerks

20 Walking Lunges

21 Hang P. Clean

20 Burpees

21 Lateral Bar Hops
1 Person Works

1 Person Rows/Bikes

1 Person Rests

Partners rotate after a certain number of calories are reached.

AB 10/7 or Row 15/12

12/31/20

CrossFit Loyalty – CrossFit

Squat Snatch

On the Minute x 8:

3 Squat Snatches

*Heavy*

Rest 2 Mins

Squat Clean and Jerk

On the Minute x 8:

2 Squat Clean and Jerks

*Heavy*

Metcon (4 Rounds for reps)

4 Rounds:

1:00 – Max Alternating Dumbbell Power Snatches (50/35)

1:00 – Max Front Squats (115/85)

1:00 – Max Calorie Bike

1:00 – Rest

12/30/20

CrossFit Loyalty – CrossFit

Metcon (Time)

8 Rounds:

45 Double-Unders

30 Air Squats

15/12 Calorie Row

Metcon (5 Rounds for distance)

On the 2:00 x 5 Rounds (10:00):

35 Sit-Ups

Time Remaining:

Max Distance Handstand walk

Handstand Hold *Burpees in remaining time after hold*

12/29/20

CrossFit Loyalty – CrossFit

Metcon (Time)

5 Rounds:

15/10 Calorie Row

10 Pull-Ups

Directly into…

5 Rounds:

10 Power Cleans

10 Push Jerks

Barbell – 95/65

Metcon (Calories)

On the Minute x 6 Rounds:

:20s Assault Bike, :40s Rest

Rest 2:00

On the Minute x 4 Rounds:

:30s Assault Bike, :30s Rest

Rest 2:00

On the Minute x 2 Rounds:

:40s Assault Bike, :20s Rest

12/28/20

CrossFit Loyalty – CrossFit

Alternating Squats (1-2) (EMOM x 16 (8 Rounds))

Min 1 – 1 Front Squat

Min 2 – 2 Back Squats

Karabel (AMRAP – Rounds and Reps)

AMRAP 12:

3 Power Snatches (135/95)

15 Wallballs (20/14)

12/27/2020

CrossFit Loyalty – CrossFit

Metcon (Time)

With a Partner

100- Cals

90- Toes 2 Bar

80- Wall Balls

70- Burpees

60- Sit Ups

50- Box Jump Overs

40- HSPU/ Push Press

30- Pull Ups

20-Squat Clean Thruster

10- Rope Climb/ Wall Climb..

Then back up ^^^^^

12/26/20

CrossFit Loyalty – CrossFit

Hang Squat Snatch (5 Rep Max)

Fire Alarm (Time)

3 “Bergeron Beep Test” Complexes

50/35 Cal Row

3 “Bergeron Beep Test” Complexes

50/35 Cal Row

3 “Bergeron Beep Test” Complexes

1 “Bergeron Beep Test” Complex:

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

12/24/20

CrossFit Loyalty – CrossFit

Deadlift

On the Minute x 6

2-2-2-1-1-1 Deadlift

Hot and Bothered (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks

30 Box Jumps

20 Kipping Handstand Pushups

10 Deadlifts

Dumbbell – 50/35

Box – 24″/20″

Deadlift – 275/185

12/23/20

CrossFit Loyalty – CrossFit

Squat Snatch (5×5)

Double Check (5 Rounds for time)

On the 4:00 x 5 Rounds:

50 Double-Unders

20/15 Calorie Row

10 Front Squats (155/105)

12/22/20

CrossFit Loyalty – CrossFit

Hang Power Clean

5 Sets:

3 Low-Hang Power Cleans

Black and Bluer (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Bar-Facing Burpees