(856) 217-5401

W.O.D.

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

3/10/19

CrossFit Loyalty – BootCamp

Metcon (AMRAP – Rounds)

Teams of 3

AMRAP 25:

10/7 Calorie Bike

8 Kettlebell Swings (53/35)

6 Burpees
Treat as a relay Partner 1 must complete a full round before partner 2 starts

3/9/19

CrossFit Loyalty – BootCamp

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

3/9/19

CrossFit Loyalty – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

3/7/19

CrossFit Loyalty – CrossFit

Casablanca (AMRAP – Rounds and Reps)

30 Min AMRAP

1 Rope Climb

50 Walking Lunges

2 S2OH

40 Sit-up

3 Power Cleans

30 Push Ups

4 Front Squats

20 Weight Step Ups (24kg/16kg)

5 Deadlifts

10 HSPU
Rx+ (185/130)

Rx (135/95)

3/6/19

CrossFit Loyalty – CrossFit

Gymnastics

4 Rounds:

40 Double-Unders

30-40% of Max Movement

Rest 1:00 between

Mvts:

Ring MU

Bar MU

C2B

Pull Up

Power Clean and Split Jerk (Build in Weight)

On the 1:30 x 7 Sets:

2 Power Cleans

1 Split Jerk

**Touch and Go on CLEANS

Metcon (Time)

50/35 Cal Row

40 Box Jump Over (24/20)

30 Power Snatches Rx(95/65) Rx+(115/80)
*Control the bar to at least hip height when dropping*