(856) 217-5401

9/28/21

CrossFit Loyalty – CrossFit

Push Press (Heavy Set of 3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

1 Push Press (95/65)

1 Burpee Box Jumps (24″/20″)

2 Push Press (95/65)

2 Burpee Box Jumps (24″/20″)

3 Push Press (95/65)

3 Burpee Box Jumps (24″/20″)

Add 1 Rep after each round

9/27/21

CrossFit Loyalty – CrossFit

Farmer’s Carry

TWO LIGHT DUMBBELLS

10 Double Dumbbell Deadlifts

0:15 Double Dumbbell Farmer’s Hold

150 ft Farmer’s Carry

WORKOUT WEIGHT DUMBBELLS

10 Double Dumbbell Deadlifts

0:15 Double Dumbbell Farmer’s Hold

150 ft Farmer’s Carry

Metcon (Time)

5 Rounds For Time:

12 Toes to Bar

150′ Farmers Carry (50’s/35’s)

21/15 Calorie Assault Bike

9.26

CrossFit Loyalty – CrossFit

Metcon (Time)

3 Rounds:

12 Thrusters 95 / 65 lb

12 Pull-ups

400m Meter Run/Row/Bike

2 Rounds:

9 Thrusters 115 / 85 lb

9 Chest to Bar Pull-ups

300 Meter Run/Row/Bike

1 Rounds:

6 Thrusters 135 / 95 lb

6 Bar Muscle-ups

200 Meter Run/Row/ Bike

9/25/21

CrossFit Loyalty – CrossFit

Back Squat (5×3)

Metcon (Time)

3 Rounds:

12 Thrusters (95/65)

12 Pull-ups

800 Meter Run

3 Rounds:

9 Thrusters (115/85)

9 Chest to Bar Pull-ups

800 Meter Run

3 Rounds:

6 Thrusters (135/95)

6 Bar Muscle-ups

800 Meter Run

9/23/21

CrossFit Loyalty – CrossFit

Snatch Balance (5×3)

Power Snatch

Overhead Squat

3 Sets

5 Snatch Grip BTN Push Presses + 1 Overhead Squat

Metcon (Time)

3 Rounds:

21 Kipping Handstand Push-ups

12 Power Snatches (95/65)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (95/65)

9/22/21

CrossFit Loyalty – CrossFit

Deadlift

A) 5 Sets of 4 Dead Stop Deadlifts @ 63%

B) 5 Sets of 4 Touch-and-Go Deadlifts @ 68%

Metcon (Time)

5 Rounds For Time:

60 Double Unders

9 Hang Power Cleans (155/105)

1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round.
Sub for Rope Climbs

1 Rope Climb equals

3 Pull-ups + 3 T2B

9/21/21

CrossFit Loyalty – CrossFit

Pushing

4 Rounds:

20s Double Dumbbell Z-Presses

10s Double Dumbbell Overhead Hold

20s Double Dumbbell Z-Presses

10s Double Dumbbell Seated Front Rack Hold

Bench Press (4-4-3-3-2-2)

Metcon (Time)

Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wallballs (20/14)

9/20/21

CrossFit Loyalty – CrossFit

4X400’s (4 Rounds for time)

4 x 400m Sprints

Rest 2 Mins between sets

Record time for each sprint. Goal is to stay consistent!!!

Metcon (Time)

10-8-6-4-2:

Ring or Bar Muscle-ups

Devil’s Press (50/35)’s

Dumbbell Box Step-Overs (24″/20″)
Sub for MUs

15-12-9-6-3 C2B

x2 Pull up

09/19/2021

CrossFit Loyalty – CrossFit

Metcon (Time)

12 Rounds Total

YGIG- Row/ Bike

12 DB Seated Arnold Press

12 Bulgarian Split Squat

12 Barbell Good Morning

12 Hip Thrust (Holcomb Press)

24 Front Rack Hold- Heavy

9/18/21

CrossFit Loyalty – CrossFit

Clean

5 x 1 Power Clean + 1 Hang Squat Clean

Metcon (Time)

3 Rounds For Time:

100 Double Unders

20 Chest to Bar Pull-ups

30 Single Dumbbell Box Step-overs

Dumbbell: (50/35)