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W.O.D.

6/29/20

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Strict Pull-Ups

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

Body Armor

Not for Time:

15-13-11-9-7: Double Dumbbell Bent Over Rows

:30s Hollow Hold after each

6/27/20

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time:

600 Meter Run

50 Kettlebell Swings (53/35)

400 Meter Run

30 CTB Pull-Ups

200 Meter Run With Kettlebell

30 CTB Pull-Ups

400 Meter Run

50 Kettlebell Swings (53/35)

600 Meter Run

Home Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200m Run

7 Power Cleans (50’s/35’s)

7 Burpees

Body Armor

For Time:

100 Meter Single Dumbbell Front Walking Lunge (50/35)

On the Minute: 4 Alternating Single Dumbbell Squat Cleans

6/26/20

CrossFit Loyalty – CrossFit

Metcon (Time)

30-20-10-20-30

Single DB Hang Power Snatches (changing every 5)

Single DB Goblet Thrusters

200m Run

Body Armor

3 Giant Sets on each leg:

5 Tempo Bulgarian Split Squats (5s down, 5s up)

10 Regular Bulgarian Split Squats

Rest as needed between sets.

6/25/20

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Alt Power DB Snatches

40 Double Unders

20 Burpees

40 Double Unders

Body Armor

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

6/24/20

CrossFit Loyalty – CrossFit

Metcon (3 Rounds for time)

On the 0:00…

1 Round:

30 Lateral Burpees over Dumbbell

30 Double Dumbbell Hang Power CJ (50’s/35’s)

On the 5:00…

2 Rounds:

15 Lateral Burpees over Dumbbell

15 Double Dumbbell Hang Power CJ (50’s/35’s)

On the 10:00…

3 Rounds:

10 Lateral Burpees over Dumbbell

10 Double Dumbbell Hang Power CJ (50’s/35’s)

Body Armor

AMRAP 5:

5 Tempo Double DB Push Press*

Max Pushups

*Tempo – 5s down, regular speed up.

6/23/20

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a 18:00 Running Clock…

1 Mile Run

Time Remaining, AMRAP:

50 Double-Unders

35 Air Squats

20 Plank Rows (10/side

Body Armor

3 Giant Sets:

7 Lower Range Bent Over Rows (single DB)

7 Upper Range Bent Over Rows

7 Full Range Bent Over Rows

Complete left arm, then right, for a single round.

6/22/20

CrossFit Loyalty – CrossFit

Back Squat

On the Minute x 10:

1 Pausing Back Squat*

One Second Pause at:

1. Going Down at Parallel

2. Absolute Bottom of Squat

3. Going Up at Parallel

Home Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-Ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Pushups

16 Sit-Ups

Rest 3:00

AMRAP 7:

4 Strict Pull-Ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Pushups

16 Sit-Ups

Body Armor

4 Giant Sets:

:30s Max Strict Toes to Bar

:30s Max Dumbbell Bench Press

:30s Max Strict Toes to Bar

Rest 1:30

6/20/20

CrossFit Loyalty – CrossFit

Wedding March (Time)

For Time:

50 Burpee Box Jump Overs (24″/20″)

1 Mile Run

75 Power Snatches (75/55)

1 Mile Run

100 Meter Walking Lunge

Home Wod

Metcon (Time)

For Time:

600 Meter Run

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

400 Meter Run

30 Weighted Jumping Squats (50/35)

200 Meter Run with Dumbbell (50/35)

30 Weighted Jumping Squats (50/35)

400 Meter Run

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

600 Meter Run

6/19/20

CrossFit Loyalty – CrossFit

Metcon (Time)

1 to 10 to 1

Air squat

x2 Alt Lunge

Burpee

x5 DUs

*Every 4:00 starting at 0:00 400m Run

6/18/20

CrossFit Loyalty – CrossFit

Clean and Jerk

Alternating On the Minute x 8 (4 Rounds):

Odd: 3-Position Squat Clean

Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

Clean and Jerk

On the Minute x 8:

Minute 1: 1 Squat Clean and Jerk

Minute 2: 1 Squat Clean and Jerk

Minute 3: 1 Squat Clean and Jerk

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk

Minute 6: 1 Squat Clean and Jerk

Minute 7: 1 Squat Clean and Jerk

Minute 8: Rest

Minutes 9-15: 6 Minutes to Build to a Heavy Single

Double Knot (Time)

For Time:

100 Double Unders

9 Bar Muscle-ups

21 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

15 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

9 Squat Cleans (135/95)

Home Wod

Metcon (Time)

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press

50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang