Friday, July 27, 2018

Crossfit & RP-FIT - RockPile Wod

 CrossFit Strength

A:
Clean and jerk
3x3 60%
3x2 65%
3x2 70%

B:
Single leg RDL with barbell
3 x 8 @ 22.5-25% of 1RM DL

RP-Fit Strength

Front Squat
Work towards moderate set of
3x3 @ 50%
3x2 @55%
3x2 @60%

Conditioning

3 rounds for time
15 burpee box jumps overs  (RP-Fit scale to box jump overs, only)
15 thrusters 95/65 (RP-Fit scale to wall balls, only)
15 Pull ups (RP-Fit scale to ring rows, only)

Post-Class

4 x 1k assault bike
sustained effort
1:1 work to rest
try not to deviate +/- 5 seconds