(856) 217-5401

12/2/20

CrossFit Loyalty – CrossFit

At 0:00

Wise Men (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

At 20:00

Metcon (Weight)

7:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk

12/1/20

CrossFit Loyalty – CrossFit

Bench Press (4×10)

Triple Sec (Time)

For Time:

15-12-9:

Kipping Handstand Pushups

Toes to Bar

200 Double-Unders

12-9-6:

Kipping Handstand Pushups

CTB Pull-Ups

150 Double-Unders

9-6-3:

Kipping Handstand Pushups

Bar Muscle-Ups

100 Double-Unders

11/30/20

CrossFit Loyalty – CrossFit

Alternating Squats (5-10) (On the Minute x 8 (4 Rounds):)

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats

Chasing Waterfalls (Time)

4 Rounds

30/24 Cal Row

30 Wall Balls 20/14

30 Alt. DB Power Snatch (50/35)

11/28/20

CrossFit Loyalty – CrossFit

War Hammer (Time)

For time:

800m Run

21 Burpee Box Jump Overs (24″/20″)

800m Run

21 Power Clean and Jerks (155/105)

800m Run

21 Burpee Box Jump Overs (24″/20″)

800m Run

11/26/20

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time

5 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Then

4 Rounds

8 HSPU

15 KB Swings (24/16kg)

Then

3 Rounds

15 Box Jumps (24/20)

15 Knees to Elbows

Then

2 Rounds

20 Wall Balls (20/14)

30 Sit-ups

Then

50 Burpees

11/25/20

CrossFit Loyalty – CrossFit

Hang Squat Snatch

Sets:

1 Pausing High Hang Squat Snatch (pockets)

1 Pausing Hang Squat Snatch (knees)

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knees)

On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.

Little Foot (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double-Unders

9 Toes to Bar

25 Double-Unders

9 Hang Squat Snatches (95/65)

11/24/20

CrossFit Loyalty – CrossFit

Metcon (3 Rounds for reps)

3 x AMRAP 4, rest 4:

27/21 Cal Row

21 Power Cleans

15 Burpee BJO (24″/20″)

Round 1 – 135/95

Round 2 – 115/85

Round 3 – 95/65

Body Armor

3 Giant Sets:

7 Barbell Bench Press

14 Dumbbell Bent Over Row

14 Deficit Push Ups

Rest 2:00 between sets

11/23/20

CrossFit Loyalty – CrossFit

Back Squat

5 Sets, resting as needed between:

1 Pausing Back Squat (2s in bottom)

2 Back Squats

Drift Away (AMRAP – Rounds and Reps)

AMRAP 15:

25/18 Calorie Bike Erg

50 Single Dumbbell Hang Clean and Jerks (50/35)

50 Single Dumbbell Reverse Lunges (50/35)

50 Deadlifts (205/145)
Switch sides every 5 reps with DB

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