August 19-25, 2019

Monday, August 19, 2019

CrossFit

Front Squat Waves

Week 10

3-2-1 @ 68, 74, 80%

3 total sets, 2 min rest after the set of 3

during rest

Glute ham lowers, slow

and controlled, use band if needed

x4 reps

Conditioning 12 min cap

40-30-20-10

Ab Mat Sit Ups

Med Ball Cleans 20/14

200m run after each round

RP-Fit Bootcamp

Strength

Build

5x2 Deadlifts @ 82% of 3rm

superset with

2 Turkish Getups each side

Stamina

EMOM16

-10 deadlifts

-200m run

-13 RKBS

-40sec battle rope work

Conditioning

Monday gone bad but good

3 rounds, 1 min stations for 17 total mins

1) Bottom Half Burpee Sandbag Cleans

2) Box Jumps

3) SDLHP 75/55

4) Bike Cals

5) DBs Push Press 35/25

6) Rest

Tuesday, August 20, 2019

CrossFit

Strength

Snatch Grip Power Jerk + Sn Balance

2 + 2 @ 55-65% of best snatch

this is speed work, can be done

from the ground ~4 sets or 10 minutes

Snatch

Slow first pull Singles @ 65-72%

6 - 7 working sets

Conditioning

Partners - AMRAP 18min, alt rounds

500/450m AAB

8 S2OH 115/85

8 Box jump overs 24/20

8 pull ups

RP-Fit Bootcamp

Part A

1 x 350m row*

*athletes will note time

Then complete:

5 x 350m row

For each sec over/under time trial:

5 sec hollow body hold (probar opt.)

90sec rest btw efforts

Part B

AMRAP20

4 rope climbs

20 alt DB Snatches

400m run

goal is 5 rounds

Wednesday, August 21, 2019

CrossFit

Skill

EMOM 12

Strict MU x 2-3

strict ring row + ring dip work

Weighted Touchdown pistols

x 6 reps per leg, controlled eccen.

HS Walk

x45ft ( max of 45 seconds practice)

Conditioning

20 minutes at a sustained pace

500m Row

15 Push Ups

10 single arm Russian Swing +100ft

OH Carry

(swingx10, carry PH 100ft, repeat

on other arm)

RP-Fit Bootcamp

Obstacle Day

Thursday, August 22, 2019

CrossFit

Strength

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

EMOM 8

1 SqClean + 1HPC + 1 Sp Jerk

at 67-70% best cln n jk

Conditioning

10 - 8 - 6 - 4 - 2

FS*

Bar MU

can sq clean first rep

*weight for FS:

M: 155, 175, 195, 225, 245#

W: 105, 120, 135, 150, 160#

RP-Fit Bootcamp

Strength (20 mins)

Build

Back Squat - 20 Rep WK6

20 mins to build up to moderatly

heavy 20 reps set, should be

5-10 #'s heavier than last week

SS w/ stretch/roll

-OR-

Stamina

EMOM16

1) Row 12/10 cals

2) 8 Back Squat 165/115

3) 8 burpees over rower

4) 8 single leg hip ext ea, weighted

Conditioning (via East End Athletics)

AMRAP4

27/21 Cals AAB

27 burpees

27 wall balls

(rest 4)

AMRAP4

21/15 Cals AAB

21 burpees

21 medball situps

(rest 4)

AMRAP4

15/9 Cals Cals AAB

15 burpees

15 KBS 55/35

Friday, August 23, 2019

CrossFit

Strength

4 sets total

DB Bench Press x 10

1 arm at a time, one DB

FFESS

x 10 ea leg at light weight

hold one weight in opposite hand

DB or KB

Conditioning

13min AMRAP

40 DU

20 DB hang cln n split jk (even#per arm)

15 Burpee over DB

RP-Fit Bootcamp

ROCKPILE FRIDAY

4 sets total

DB Bench Press x 10

1 arm at a time, one DB

FFESS

x 10 ea leg at light weight

hold one weight in opposite hand

DB or KB

Conditioning
13min AMRAP

80 Single Unders

20 DB hang cln n split jk (even#per arm)

15 Burpee over DB

Saturday, August 24, 2019

RockPile Wod

Team of 3, 13 minutes

150/120 Cal AAB

in remaining time, AMRAP

Sq Clean to overhead 155/105

3 rounds for time, 22 min cap

50 cal row

40 Power Snatch 95/65

400m Run

40 strict HSPU

Sunday, August 25, 2019

Engine Build

5 rounds

400m run

12 Burpee Box Jumps 30/24

8 DBall over box

EMOM 9

200ft Bucket Carry

Accumulate 4 minutes total

of a bar hang

mix up the grip as much as desired