(856) 217-5401

2/20/20

CrossFit Loyalty – CrossFit

Front Squat

On the 0:00 x 3 Reps

On the 1:30: 1 Rep

On the 3:00: 3 Reps

On the 4:30: 1 Rep

On the 6:00: 3 Reps

On the 7:30: 1 Reps

On the 9:00: 12 Reps

Complex Fran (Time)

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters (115/85)

2/19/20

CrossFit Loyalty – CrossFit

Beast Builder Snatch (On the 2:00 x 5 Sets:)

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm Dumbbell Push Presses (50/35) (Switch every 5)

20/15 Calorie Row

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Reps)

24 Minute Ladder

(2-4-6-8….+2)

Goblet squats

Push-ups

Medball slams

Burpee T2B

Box jumps

2/18/20

CrossFit Loyalty – CrossFit

Metcon (No Measure)

5 Rounds:

1:30 Machine of Choice

Choose From One of the Below

_______________________

Option 1:

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Option 2:

40-50% Max Ring Muscle-ups

Option 3:

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up

Swole Cycle (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Pull-ups

Assault Bike Calories

Handstand Push-ups

Assault Bike Calories

Rx+ (Strict)
8 Rounds of each movement

Bootcamp

CrossFit Loyalty – BootCamp

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Metcon (No Measure)

Bonesaw Tabata:

Tabata Burpees

1 minute rest

Tabata Wallballs

1 minute rest

Tabata KB Swings

1 minute rest

Tabata Goblet Squats

1 minute rest

Tabata Calorie Row

1 minute rest

Tabata Plank Hold

2/17/20

CrossFit Loyalty – CrossFit

Back Squat

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 13: 1 Rep

On the 14: 1 Rep

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we’re after volume, versus absolute. The first four sets are completed “On the 2:00”, where we then transition to seven sets of singles “On the 1:00”.

Hang Squat Clean

On the 1:30 x 6 Sets:

Clean Pull

Hang Clean Pull

Hang Squat Clean

Underrated (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

2/16/20

CrossFit Loyalty – BootCamp

Metcon (Time)

Buy-In: 60/45 Calorie Bike

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Bike

Dumbbell: 50/35

Box: 24/20

2/15/20

CrossFit Loyalty – CrossFit

Split Jerk

On the 1:30 x 7 Sets:

1 Pausing Split Jerk (2s)

1 Split Jerk

Metcon (Time)

Teams of 3 (with a 30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs

21 Clean and Jerks (185/135)

Box: (24″/20″)

2/15/20

CrossFit Loyalty – BootCamp

Metcon (Time)

Teams of 3 (with a 30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs

21 Clean and Jerks (185/135)

Box: (24″/20″)

2/14/2020

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

Option 1

25 Min Cap

Ladder +2

Wall Ball

Alt Hang DB Snatch

Calorie Row

Alt Hang DB Clean + Jerk

Calorie Bike

Metcon (AMRAP – Rounds and Reps)

Option 2

25 AMRAP

Row +100m

8 DB Push Ups

10 DB Dead LIfts

12 DB Push Press

14 DB Front Rack Lunges
Every round row +100 Meters

Metcon (Time)

Option 3

15 Rounds

10 Burpees

1 Rope Climb
Sub Rope Climb for 10 Wall Balls

Metcon (AMRAP – Rounds and Reps)

Option 4

7 min AMRAP of Option 1

3 min REST

7 min AMRAP of Option 2

3 min REST

7 min AMRAP of Option 3