June 24 - 30, 2019

Monday, June 24, 2019

CrossFit

Front Squat Waves Week 2
8 - 6 - 4
3 sets total
55 - 62 - 67 %

After the set of 4, perform a 30 second weighted front plank on elbows

Conditioning 4 rounds for time
200mRun: middle pillar top of driveway
15 HSPU
200m Run
5 Sq. Cleans 185/125
*scale HSPU so you can do them in one set

RP-Fit BootCamp

Part 1
EMOM 20
1) 10 wall balls --> 10 slam balls
2) 15 weighted step overs (2 db 35/25)
3) 12 Dball over shoulder 100/70
4) 20 Plate GTOH (45/35)

Part 2
Partner AMRAP 15
P1: Completes 200m run
P2: Completes
10 Cal Row
8 burpees over rower
8 ring row (parallel to ground)
Rotate when each partner done


Tuesday, June 25, 2019

CrossFit & RP-Fit

ATHLETE OF THE MONTH
Erica B
Snatch + OHS
4 sets, 1 sn + 3 OHS@ with a 2 sec
pause in bottom, @ 65%
on the 90 sec

Erica Bastian
"The Emmy". 18 min AMRAP
5 shoulder to overhead 165/115
8 deadlifts 165/115
10 pull ups
22 cal assault bike

5/8 is her brothers birthday
10/22 is Emmy’s birthday
Emmy is 18 months old
(Emmy is her baby girl dog - who we all LOVE)


Wednesday, June 26, 2019

CrossFit

Strength
Strict Press + Push Press + SP
2 + 3 + 2@ 60% of best Strict Press
5 sets
superset with
Single Leg RDLs with a KB ipsilateral
x8

Conditioning
For Time
40-30-20-10
Calorie row
Wall Ball


RP-Fit BootCamp

OBSTACLE DAY

AMRAP 15
Run 1 Mile w/ object + Rest (10 Mins)

AMRAP12
Movements
Ring Swings
Bar Shimmy
Box Wall Climb Overs
Stump Hops
Sandbag/Dball move
Weighted Rope Pull

Thursday, June 27, 2019

CrossFit

Conditioning with Partner
15 min AMRAP
30 Pistol Squats
30 Power Snatch 75/55
30 Ring dips

Conditioning with a Partner
15 min AMRAP
30 TTB
30 SA KB thruster 55/35
30 Box Jump Overs

RP-Fit Bootcamp

Conditioning
4 RFT (18 min cap)
Row 450/400m
Run 200m w/ med ball
20 H/O Push Ups
20 Wall Balls 20/14

Strength - Shoulder Press
Build

5 sets of:
8 Seated Strict Press (2 Heavy DB)
compound set with
6 SA KB High Pulls Each Arm
8 Bent Over Rows Each Arm
15 Banded Pull Aparts

Stamina
EMO3M for 5 sets total
SA DB Push Press w/ Static Hold (8 ea)
10 Burpee Plate GTOH (25/15)

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Friday, June 28, 2019

CrossFit

Strength
Clean and Jerk Complex Week 1
5- 6 sets of PC + 2 PJ + FS
@ 75% of complex max
20 min

Conditioning
4 rounds for time 25min cap
12 power Snatch 95/65
50 DU
12 back rack lunges
1600m AAB

RP-Fit BootCamp

Strength - Front Squat
Build
5 sets or 20 mins of
3 Front Squats @ 88-90%
ss w/
Single Leg Glute Bridge x 10 ea (weight optional)
Candle Sticks x 10
GHD Back Ext x 10

Stamina
EMOM16
1) 10/8 cals AAB
2) 10 front squats 95/65 w/ 2 sec pause
3) 150ft Dbl KB Front Rack Carry
4) Weighted Plank 0:35sec

Conditioning
AMRAP8
50FT dbl oh lunges
5 man makers
10 Knees to Elbow
15 db thrusters

Saturday, June 29, 2019

RockPile Wod


Sunday, June 30, 2019

Engine Build