January 24-26, 2019

Thursday, January 24, 2019

CrossFit

Strength
Clean Complex
PC+ HSqC + PJk + SpJk
5 sets on the 2 min @ 67.5% of weakest lift in the complex

Conditioning
10 minute cap, 2 rounds for time
16 Box Jump Over 30/24
12 DBall over Shoulder 100/70
8 Ring Mu

RP-Fit BootCamp

Conditioning
AMRAP 25
10 Plate Ground to OH 45/35
15 Burpees
20 Box Jumps
500/400m Row
Goal is 5 rounds

5 min rest/setup

10 min cap
”Engine Build”
Accumulate 90/80 Cals AAB
Every 2 mins complete:
10 Russian KB Swings 70/55


Friday, January 25, 2019

CrossFit

Conditioning
Every 5 min for 25 minutes, perform
1km/850m Assault Bike
250ft Farmer Carry 2kb's heavy
500m/450m Row at
22-23s/min for men
25-26s/min for ladies

Strength
Bench Press Waves
4 sets of 5-3-1 @ 65-70-74%
of 1rm bench
superset with Med Ball Seated Chest pass to wall 5 reps

RP-Fit BootCamp

Conditioning
EMOM30
M1: 0:30 Shuttle Sprints
M2: 5 Wo-Man Makers 35/25
M3: 5 Rope Pulls (sit-stand-sit)

5 min rest/setup

EMOM10
M1: Sled Push
M2: Jump Rope

Saturday, January 26, 2019

RockPile Wod

Conditioning
Open Wod 15.1 and 15.1a partners
27 min total
15 min amrap
30 TTB
20 Deadlift 115/80
10 power sn 115/80
11 min to work on C&J
"1 rm" Clean and Jerk
ideally work to ~90% of best
rest 7-8 min

EMOM 15 Solo
1: 30 ft HS walk
2: 10 DBall Hold Reverse lunges 100/70
3: 6 Bar MU
4: 10 goblet squats 70/53

Conditioning Modified
Open Wod 15.1 and 15.1a partners
27 min total
15 min amrap
30 TTB/Hanging Knee Tucks/V-ups
20 Deadlift 115/80
20 Alternating DB Snatches 55/35
11 min to work on Thruster
"1 rm" Thruster

rest 7-8 min

EMOM 15 Solo

1: 3 Wall Walks
2: 10 Plate Hold Reverse lunges 45
3: 12 Feet Elevated Ring Rows
4: 10 goblet squats 55/35

Madeline Reale