(856) 217-5401

W.O.D.

3/17/19

CrossFit Loyalty – BootCamp

Metcon (Time)

21-18-15-12-9-6-3

Kettlebell Swings

After Each Round:

15 AbMat Sit-ups

30 Double Unders

3/16/19

CrossFit Loyalty – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

3/16/19

CrossFit Loyalty – BootCamp

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

03/15/2019

CrossFit Loyalty – CrossFit

Metcon (AMRAP – Reps)

AMRAP 30

10 AB Cals

200m Med Ball Run 14/20#

20 Cal Row

100m Single Arm Farmer Carry

30 Double Unders

Rest 5 Min

Metcon (Time)

For Time

100 Sit ups or Toes to Bar or a combo

3/14/19

CrossFit Loyalty – CrossFit

Metcon (Time)

Teams of Three

400m Run (All)

100 Deadlifts (185/135)

80 Wallballs (20/14)

80/60 Cals AB

40 Burpees

400m Run (All)

80 Deadlifts (205/145)

60 Wallballs (20/14)

60/40 Cals AB

20 Burpees

400m Run (All)

60 Deadlifts (225/155)

40 Wallballs (20/14)

30/20 Cals AB

10 Burpees

400m Run (All)

Finish with 12 Tire Flips (2 People at a Time)
Work may start when first person in team completes the run

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

4 Rounds:

30 Alt DB Snatches

30 Wall Balls

30 DB Deadlifts

30 Calorie Row

3/13/19

CrossFit Loyalty – CrossFit

Bench Press (Build to a heavy single )

Bench Press (3 x 3 at 85% of heavy single)

Metcon (Time)

12 Minute Cap

4 Rounds for Time

12 Burpees over Bar

9 Front Squats (135/95)

7 C2B Pull-ups
Rx+: sub 3 Ring MUs or 5 BMU for C2B

3/12/19

CrossFit Loyalty – CrossFit

Snatch (EMOM for as long as possible)

Start at 65% add 10/5# each rep

Metcon (3 Rounds for reps)

Part #1 – On the 0:00, AMRAP 4:00:

30/21 Calorie Row

35 x 10m Shuttle Sprints

Max Power Cleans Rx(115/80) Rx+ (135/95)

Rest 4:00

Part #2 – On the 8:00, AMRAP 4:00:

25/17 Calorie Row

30 x 10m Shuttle Sprints

Max Power Cleans Rx(135/95) Rx+(155/105)

Rest 4:00

Part #3 – On the 16:00, AMRAP 4:00:

20/13 Calorie Row

25 x 10m Shuttle Sprints

Max Power Cleans Rx(155/105) Rx+(185/135)

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

8 DB Clusters

8 DB Burpees

8 DB Renegade Row

2min REST

10 Minute AMRAP:

50 Single Unders/DUs

40 Air Squats

30 Sit-ups

3/11/19

CrossFit Loyalty – CrossFit

Back Squat

Set #1 – 5 Repetitions @ 70%

Set #2 – 3 Repetitions @ 75%

Set #3 – 5 Repetitions @ 70%

Set #4 – 3 Repetitions @ 80%

Set #5 – 5 Repetitions @ 70%

Set #6 – 3 Repetitions @ 85%

Metcon (Time)

21-18-15:

Power Snatches

Pull-Ups

Push Jerks
Rx (95/65)

Rx+ (115/80)

Control the bar to your hip. Do Not Drop From Overhead