(856) 217-5401

5/1/21

CrossFit Loyalty – CrossFit

Shoulder Press (5 Rep Max)

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

15/12 Calorie Assault Bike

1 Round of “Cindy”

3-6-9-12-15… Power Clean and Jerks (135/95)

Murp Prep 4/30/2021

CrossFit Loyalty – CrossFit

Metcon (No Measure)

Murph Prep

Every 8 Min x 4

400m Run

20 Pull Ups

40 Push Ups

60 Air Squats
You will be doing a version of Cindy tomorrow, adjust your reps if needed.

4/29/21

CrossFit Loyalty – CrossFit

Box Squat (On the Minute x 10: 2 Box Squats)

* Set height to just below parallel.

* 1s full stop at bottom

Metcon (Weight)

On the 3:00 x 3 Sets:

50′ Double Dumbbell Front Rack Walking Lunge

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jump Overs (24″/20″)

10 Hang Squat Snatches (95/65)

4/28/21

CrossFit Loyalty – CrossFit

Front Squat

6 Sets:

2 Tempo Front Squats

– 5 Seconds Down

– No Pause

Metcon (Time)

Working through 8 Rounds of 2:00 On, 1:00 Off:

For Time:

30/24 Calorie Assault Bike, 30 Power Cleans

30/24 Calorie Assault Bike, 30 Front Squats

30/24 Calorie Assault Bike, 30 Squat Cleans

Barbell –95/65

*Athletes pick up where they left off in the chipper after each 1:00 rest. Score is completion time, including rest periods. 8 Round Cap

4/27/21

CrossFit Loyalty – CrossFit

Primer

Part A

3 Sets for Quality:

:20-30s Ring Support

:20-30s Deadhang Hold

:20-30s Hip Extension Hold

Part B

Build to a moderate:

5 Kneeling Single DB Strict Presses

Bench Press (5 Rep Max)

Metcon (Time)

27-21-15-9:

Chest To Bar Pull-Ups

Push Jerks (135/95)

Calorie Row

4/26/21

CrossFit Loyalty – CrossFit

Sliverback Primer

Part A

3 Sets for Quality:

Near Max Set of Dumbbell Pushups

Single Legged Glute Bridge Hold

:30s Double Dumbbell Squat Hold

Part B

Build to a moderate:

5 Single DB Lateral Box Step-Ups (Each Leg)

Back Squat (5 Rep Max)

Metcon (Time)

4 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

25 Wallballs (20/14)

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

10 Single Arm Devil Presses

4/24/21

CrossFit Loyalty – CrossFit

Body Armor

3 Sets:

10 Double Dumbbell Bulgarian Split Squats (Right)

10 Double Dumbbell Bulgarian Split Squats (Left)

10 Double Dumbbell Step Back Lunges

Sets are intended to be completed unbroken. Rest as needed between sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jump Overs (24″/20″)

30 Toes to Bar

30/24 Calorie Row

Murph Prep

CrossFit Loyalty – CrossFit

Metcon (No Measure)

15 Min Skill Work

Metcon (AMRAP – Reps)

2 Min AMRAP

Strict Pull Ups

right into

2 Min AMRAP

Strict HSPU

Metcon (Time)

7 RFT

200m Run

30 Air Squats

20 Push Ups

10 Pull Ups

4/22/21

CrossFit Loyalty – CrossFit

3 Position Power Snatch

Hip-Knee-Floor
On the 2:00 x 5 Sets:

3-Postion Power Snatch

Metcon (3 Rounds for reps)

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 5 Power Snatches (135/95)

Rest 5:00

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 10 Power Snatches (95/65)

Rest 5:00

AMRAP 5:

500/400m Row Buy-In, Into Max Rounds:

30 Double-Unders, 15 Power Snatches (75/55)

4/21/21

CrossFit Loyalty – CrossFit

Warm-up

On the rower:

150m Just Legs

150m Just Arms

250m Regular

Then

5 Wall Walks

5 KB Jefferson Curls

10 Plank KB Pull Throughs

Then with an empty bar

5 Stiff legged deadlifts

5 Clean Pulls

5 Clean High Pulls

5 Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

5 Split Jerk

Clean and Jerk Technique

On the 2:00 x 5 Sets:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

Clean and Jerk (On the Minute x 8 Sets)

1 Clean and Jerk

Build Weight after every 2 reps

In The Air Tonight (Time)

10 Rounds

3 Clean and Jerks (135/95)

6 Burpees over Bar (Lateral)

9 KB Swings (53/35)