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W.O.D.

3/21/19

CrossFit Loyalty – CrossFit

Work On A Weakness

15 Mins

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

3 Rope Climbs

50′ KB Front Rack Lunge (24/16)

6 Clusters (115/80)

9 KB Swings (24/16)

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (No Measure)

“On The 2:00” x 4 Rounds (24:00)

A) 12/10 Calorie Row, 7 DB Snatches, 7 DB OHS

B) 12/10 Calorie Row, 25 Sit-ups

C) 12/10 Calorie Row, 7 DB Thrusters, 7 Pull-ups
– Scale calories on the row if you need to, but try to keep it consistent through all 4 rounds! You should be getting this work done with about 10/15 seconds to rest

– DB OHS are to be done one arm at a time, so RD 1 will be 7 with your left, RD 2 will be 7 with your right, etc.

– Remember: if you can’t guide the DB to the ground it’s too heavy – don’t drop it! Also no bands for pull-ups 🙂 Use the barbell on the cage or do jumping pull-ups

3/20/19

CrossFit Loyalty – CrossFit

Back Squat (Heavy Set of 5)

Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 25 Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell – 95/65

3/19/19

CrossFit Loyalty – CrossFit

Metcon (5 Rounds for time)

“On the 5:00”:

15 Barbell-Facing Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Rx – 135/95

5k Row (Time)

Max Effort 5k Row
In Teams of 2

Bootcamp

CrossFit Loyalty – BootCamp

Metcon (Time)

CASH IN: 1000m row

5 Rounds:

21 KB Swings

15 Goblet Squats

9 Burpees to a target 6in above hands

CASH OUT: 200 DUs/225 Single Unders

3/18/19

CrossFit Loyalty – CrossFit

Metcon (Time)

For Time (7 Min Cap)

3 Burpees Over Bar

12 Cleans (135/95)

4 Burpees Over Bar

9 Cleans (165/115)

5 Burpees Over Bar

6 Cleans (205/145)

6 Burpees Over Bar

3 Cleans (225/155)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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