August 12-18, 2019

Monday, August 12, 2019

CrossFit

Front Squat Waves

Week 9

4 - 3 - 2 @ 66, 72, 77%

3 total sets, 2 min rest after the

set of 3

during rest

GHD Hip Extensions x 12, weighted

Conditioning 14 min cap

2 rounds for time

40 Cal Row

30 TTB

30 Russian KBs 70/55

100 DU

RP-Fit Bootcamp

Skill

Rope Climb Practice

SS with HS Holds :30s

Conditioning

EMOM30

1) 11/9 cals aab

2) 12 burpees gtoh w plate 35/25

3) 15 box step overs with plate

4) 12 floor press 135/95

5) :40s jump rope

6) :40s plank weighted optional

Post

10 Jefferson curls

10 scorpions

1min bird stretch ea.


Tuesday, August 13, 2019

CrossFit

Strength

Power Jerk

5 x 2 @ 65-72% of best Power Jerk

Split Jerk

5 x 2 @ @65-72% of best Split jerk

Conditioning
'The Mutt '

AMRAP 5

6 S2OH 135/95

12 pistols

rest 2

AMRAP 7

12 S2OH 95/65

24 Air squat

RP-Fit Bootcamp

Strength (20 mins)

Build

5 sets of 4 deadlifts

@80% of 3RM

superset with

10 SA bent over row

10 DB Shrug AHAP

8 DB RDL

-OR-

Stamina

EMOM16

10 Cals on Rower

8 Deadlifts 185/115

SA KB High Pulls x 16 (8ea)

SA OH Carry 100 ft

Tababta Tuesday

:20s work, :10s, 8Rds, 4mins

1) shuttle runs

1) farmer carry 70s/50s

2) goblet squat 55/35

2) SA push press

3) HR push ups

3) ab mat situps

4) ring rows

4) target burpees

Alt between movements

2 moves per tababta

4 tabatas

Rest :30s btw each

17:30 on clock running

Wednesday, August 14, 2019

CrossFit

Conditioning

1 set on the 5 min for 20 min

400m Run

20 single DB OH Lunge 50/35

20 Push Up

10 GHD Sit Up

7-10 min rest / reset

Sustained pace

4 rounds or 15 min cap

Row 500m

15 Box Step Overs w/ plate 35/25

10 burpee pull up

RP-Fit Bootcamp

Strength (20 mins)

Build

Back Squat - 20 Rep WK5

20 mins to build up to moderatly

heavy 20 reps set, should be

5-10 #'s heavier than last week

SS w/ stretch/roll

Stamina

EMOM16

1) 200m run

2) 8 Back Squat 155/105

3) 8 single leg hip ext ea, weighted

4) 12 bb good mornings

Conditioning

Amrap18

400m run

8 dball over shoulder

3 wall walks

14 oh plate lunges 45/35

Thursday, August 15, 2019

CrossFit

Strength

5 min to build

Clean Deficit Deadlift

with a 2 sec pause at knees

5 x 3 @ 70% of best Clean

(power or sq.)

on the 90sec, controlled descent

EMOM6

1 PC . 1 SC @65-68% of 1rm cl

Conditioning

Partner Workout

Conditioning 18 min cap

30 DU each

10 Sq Clean 135/95**

20 Lat Burpee over bar

5 rounds for time

** squat clean weight increases ea

round

135-155-175-195-215

95-115-125-135-145

RP-Fit Bootcamp

Obstacle Day

Friday, August 16, 2019

CrossFit

Strength
Snatch Strength Complex

3 Sn Grip Push Jerk +

3 Snatch Balance

4 sets at 50-60% of best sn

on the 90 sec

Snatch

Singles at 80%

perform 5 singles at 80%

Conditioning
6 sets

12/9 AAB Cals

12 alt DB Snatch 50/35

12 Box Jump Over

rest 1 min after ea round

ea set is hard effort

RP-Fit Bootcamp

Part 1

E5MOM - 20

15/13 cals AAB

15 DB Snatch 35/25

15 burpees over db

Top driveway run

Part 2

Crossfit Open 15.5

27-21-15-9

Row cals

Thrusters 95/65

16 min cap

Saturday, August 17, 2019

RockPile Saturday

Get into teams of 4, two sets of two people. Change partners for first and second AMRAP.

Partners

Part A: 16 min AMRAP

600m Run

14 Ring MU

24 Back Squat 155/105

rest 5

Partners (different than above)

Part B: 16 min AMRAP

750m Row

36 Front Rack Lunges 95/65

36 TTB

Sunday, August 18, 2019

Engine Build

Bike 2km hard

rest 6 minutes

perform 4 x 1km at the same

1k pace as you did during the 2km

time trial

rest 90 seconds between 1Km

efforts

5 sets, 1 min rest between sets

15 Russian Swings 55/35

400m Run

12 Burpees

40 DU