January 2-5, 2019

Wednesday, January 2, 2019

CrossFit

Strength
Oly
Power Snatch + Snatch Cycling
3 Power Snatch + 3 Sq Snatch
Barbell Cycling at 65% of power snatch
4 working sets EMO2M

Conditioning 20 min cap
6 rounds, 1 min rest between
5 Sq Snatch 135/95#
10 Box Jump Overs
15/12 cal Assault Bike

RP-Fit BootCamp

Strength
Back squat
4x8 @54%

Superset with
Weighted situps
4x10

Conditioning for time 25 min cap
15 Lungesters (reverse lunge right, reverse lung left, thruster) 50/30
15 burpee facing DB
12 lungesters
12 burpees
9 lungesters
9 burpees

Rest 3 min

9 lungesters 55/35
9 burpees
12 lungesters
12 burpees
15 lungesters
15 burpees

Thursday, January 3, 2019

CrossFit

Strength
Over Under Carry
ex: R = OH carry, L = farmer
100ft, then switch

High Box Jumps
x 5 reps step down

Side Plank with KB Arm Bar
x 30 sec ea side

4 rounds

Conditioning
For Time 14 min cap
4 rounds with partner
25 Cal Assault Bike
10 Thrusters 135/95
5 rope climbs (Start in seated position)

RP-Fit BootCamp

Conditioning
Part 1
14 min AMRAP
6 Dball over the shoulder 100/70
15 ab mat situps
50 jump rope
Goal is 6+ rounds

Rest 4

Part 2
4 rounds 20 min total
In a 2 min window
Row 150m
Max Goblet squats

Rest 1

In a 2 min window
Row 150m
Max KB deadlifts 70/55


Friday, January 4, 2019

CrossFit

Strength
Oly
Power Clean + Sq Clean Cycling
3 power clean + 3 Sq Clean
Barbell Cycling
at 65% of power clean
4 working sets EMO2M

Conditioning
20 min cap
6 rounds, 1 min rest between
5 Sq Clean 155/105
10 lateral burpee over the bar
15/12 Cal Row

RP-Fit BootCamp

Strength
DB Bench Press
4x15
Tricep extension
4x15 with 1 sec pause at bottom
All reps should be done without resting

Conditioning
7 Rounds
AAB split intervals
600m sprint
Rest 30s
1400m @90% effort
Rest 2 min

Saturday, January 5, 2019

RockPile Wod

Conditioning
Open Workork 18.1...with a partner
20 min AMRAP
16 TTB
20 DB hang cln n jk 50/35
24 cal row

Rest 10 min

4 rounds with partner
40 wall balls
10 Ring MU
80 DU

Madeline Reale