(856) 217-5401

7/19/21

CrossFit Loyalty – CrossFit

Grit Squats Week 4A

3 Supersets:

8-6-4 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Set 1: BS 87% FS 74%

Set 2: BS 93% FS 76%

Set 3: BS 98% FS 78%

All percentages based on 5RM Back Squat

*Both front and back squat barbells

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

40 Wallballs (20/14)

30/24 Calorie Row

20 Toes to Bar

10 Alternating Dumbbell Power Snatches (60/40)

7/15/21

CrossFit Loyalty – CrossFit

Grit Squats 3B

3 Supersets:

6-6-6 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Set 1: BS 90% FS 74%

Set 2: BS 95% FS 76%

Set 3: BS 98% FS 78%

All percentages based on 5RM Back Squat

*Both front and back squat barbells

Metcon (Time)

For Time:

30/24 Calorie Assault Bike

100 Double Unders

30 Kipping Handstand Push-Ups

100 Double Unders

30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

7/14/21

CrossFit Loyalty – CrossFit

Metcon (6 Rounds for reps)

2 Rounds:

AMRAP :15s – Power Snatches (75/55)

Rest :45 between rounds.

2 Rounds:

AMRAP :30 – Power Snatches (95/65)

Rest 1:00 between rounds.

2 Rounds:

AMRAP :45 – Power Snatches (115/85)

Rest 1:15 between rounds.

Metcon (Time)

5 Rounds For Time:

15 Overhead Squats (95/65)

12 Chest to Bar Pull-Ups

9 Burpee Box Jumps (24″/20″)

7/13/21

CrossFit Loyalty – CrossFit

Split Jerk

Technique work:

3 Sets:

1 Pausing Split Jerk

1 Split Jerk

Rest as needed between sets.

Pausing Split Jerk:

2 Seconds in Dip

2 Seconds in Catch

Then

On the Minute x 5:

1 Split Jerk

Metcon (No Measure)

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run

7/12/21

CrossFit Loyalty – CrossFit

Grit Squats 3A

Grit Squats – Week 2A

3 Supersets:

8-6-4 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Set 1: BS 85% FS 72%

Set 2: BS 90% FS 74%

Set 3: BS 95% FS 76%

All percentages based on 5RM Back Squat

*Both front and back squat barbells

Metcon (Time)

10 Rounds For Time:

5 Squat Cleans (155/105)

10/7 Calorie Assault Bike

7/10/21

CrossFit Loyalty – CrossFit

Hang Power Snatch

5 Sets:

1 Hang Power Snatch

1 Low-Hang Power Snatch

Rest as needed between sets.

Metcon (Time)

2 Rounds:

400 Meter Run, 40 Power Snatches (75/55)

400 Meter Run, 4 Rope Climbs (15′)

400 Meter Run, 40 Barbell-Facing Burpees

7/8/21

CrossFit Loyalty – CrossFit

Grit Squat Week 2B

Grit Squats – Week 2A

3 Supersets:

7-7-7 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Set 1: BS 80% FS 70%

Set 2: BS 85% FS 72%

Set 3: BS 90% FS 74%

All percentages based on 5RM Back Squat

*Both front and back squat barbells

Metcon (AMRAP – Reps)

AMRAP 15:

30 Double Unders, 15/12 Calorie Row

10 Wallballs (20/14)

30 Double Unders, 15/12 Calorie Row

20 Wallballs (20/14)

30 Double Unders, 15/12 Calorie Row

30 Wallballs (20/14)



[Add 10 Wallballs Per Round]

Body Armor

3 Giant Sets:

25ft. Dumbbell Bear Crawl (50’s/35’s)

100m Farmers Carry

Rest 2:00 between sets.

7/7/21

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

21 Squat Cleans (135/95)

15 Squat Cleans (155/105)

9 Squat Cleans (185/135)

Single barbell, with athlete changing loads.

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

12/9 Calorie Bike

9 Kipping Handstand Push-ups

6 Front Squats (175/115)

7/6/21

CrossFit Loyalty – CrossFit

Power Snatch

On the Minute x 5:

5 “Touch and Go” Power Snatches

Intention is the same weight across all five rounds.

Metcon (3 Rounds for time)

“On the 7:00 x 3 Rounds:

200 Meter Run, 9 Double Dumbbell Burpee Deadlifts

200 Meter Run, 7 Double Dumbbell Burpee Power Cleans

200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks

Dumbbells: 50’s/35’s

7/5/21

CrossFit Loyalty – CrossFit

Grit Squats 2A

Grit Squats – Week 2A

3 Supersets:

10-8-6 Back Squats

5-5-5 Front Squats

Rest 2:00 between sets.

Set 1: BS 75% FS 68%

Set 2: BS 80% FS 70%

Set 3: BS 85% FS 72%

All percentages based on 5RM Back Squat

*Both front and back squat barbells

Metcon (Time)

For Time:

2,000 Meter Row

30 Bar Muscle-ups

40 Thrusters (115/85)
Sub BMU with one of the following

C2B

Pull-Ups

Inverted Row

Body Armor

3 Rounds For Quality:

100m Double Kettlebell Overhead Carry

50m Double Kettlebell Front Rack Lunge

25m Kettlebell Death March