August 5 - 11, 2019

Monday, August 5, 2019

CrossFit

Front Squat Waves , Week 8
6 - 4 - 3 @ 63% 69% 74%
3 total sets, 2 min rest after the set of 3

during rest, superset with

GHD Hip Extension x 8, weighted

Conditioning
Nancy

5 rounds

400m run

15 OHS 95/65#

RP-Fit Bootcamp

Strength

Build

5 sets of 5 deadlifts

@77% 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

Conditioning

ROW BURPEE

14-17 / 35-54 Divisions - Crossfit Games

For time: (5 min cap)

500-meter row

30 bar-facing burpees

rest 5

SECOND CUT

Individuals, Crossfit Games

800-m row

66 KB Push Press (2 kbs, 55/35)

200ft. weighted crab walk

Time cap: 10 minutes


Tuesday, August 6, 2019

CrossFit

Strength
Strict Press

Work to a Heavy single strict press

Push Press

Work to a heavy 3 rep push press

Conditioning
20 minute AMRAP with a partner

30 AAB Calories

30 HPC 115/85

30 Partner MedBall Sit Ups

120 DU* total

*can be performed simultaneously

RP-Fit Bootcamp

TWO ROPES

16-17 / 35-49 Divisions, Crossfit Games

AMRAP15 (goal 5+)

3 rope climbs / 6 rope pulls

15 DB front squats

60 Single Unders

♀ 50 lb. ♂ 35 lb.

Rest 7

Part 2

For time: 16 min cap

4 Rounds

Run 400

Bucket Carry Top Driveway

10 Strict Pull Ups

Wednesday, August 7, 2019

CrossFit

Strength
Snatch

E2MOM for 18 minutes

1 Snatch, starting at 70%

5-6 minutes to build to 70 %

build to as heavy as athlete deems

Conditioning
2 rounds for time
17 Thruster 95/65

17 Pull Ups

17 deadlifts 185/125

17 lateral burpee over bar

RP-Fit Bootcamp

Conditioning
Obstacle Day!

Thursday, August 8, 2019

CrossFit

Strength

EMOM 12

1: Ring Dips x15

2: L Sit Holds x20-30 sec accumulate

3: Rope lowers, raises 4-6 reps

4: DeadBall Squats x 6 - 8

Conditioning

30 min cap

4 rounds at sustainable pace

~800m run (big loop)

5 DBall over shoulder 150/100

15 TTB

250ft farmer carry 70s/55s

1 rope climb (rx legless)

RP-Fit Bootcamp

DOWN AND BACK CHIPPER

16-17 / 35-49 Divisions

800-m run

30 HR Push Ups

30 DB thrusters

30 box jump-overs

30 KBS

30 box jump-overs

30 DB thrusters

30 HR Push Ups

800-m run

♀ 20-lb. DBs, 20-in. box, 55 KB

♂ 35-lb. DBs, 24-in. box, 70 KB

30 min cap

Friday, August 9, 2019

CrossFit

Strength
MisFit clean and jerk complex

1 RM attempt of the MisFit

Clean and Jerk Complex

PC+PJ+FS+HSC+SJ

Conditioning
12 min cap

20-15-10-5

Cal Row

HSPU

Wall Ball 30/20

RP-Fit Bootcamp

Strength

Build

Back Squat - 20 Rep WK4

20 mins to build up to moderatly

heavy 20 reps set, should be

5-10 #'s heavier than last week

Stamina

EMOM16

1) 8/6 AAB Cals

2) 8 Back Squat 155/105

3) 10 Leg Ext (hold back of ghd, raise legs to parallel)

4) Birddogs w/ probar(SC)

RINGER 1 & RINGER 2

Ringer 1

30-20-10 reps of:

Air bike (calories)

Toes-to-rings

Time cap: 7♀ / 6♂ minutes

Ringer 2

15-10-5 reps for time of:

Burpees

Overhead squats

Time cap: 5 minutes

Saturday, August 10, 2019

RockPile Saturday

20:00-25:00

Part A Solo 5 min cap

50 Burpees for time

25:00-35:00 set up, barbells, bikes

35:00 - 60:00 Part B

rest 5-7, get with team

Part B

Teams of 3

2 rounds for time, 25 min cap

600m Run

45 PCnJk 155/105

60 AAB Cals

45 BS 155/105

30 BMU

Sunday, August 11, 2019

Engine Build

1200m run

1000m run

800m run

600m run

400m run

In between each distance

perform:

Bucket Carry 200ft

2 Spear Throw

10 Strict Pull Ups

150ft double Farmer Carry 70/53