July 22-28, 2019

Monday, July 23, 2019

CrossFit & RP-Fit

Front Squat Waves Week 6
D - Load 5 x 6 @ 50% 1RM

superset with

10 deadbugs

Conditioning
20 min cap

"Angie"

100 Pull ups

100 Push ups

100 sit ups

100 air squats

rx is straight through


Tuesday, July 23, 2019

CrossFit

Strength
Snatch

Snatch , on the 90 sec for 10sets

sets 1 - 5 are Power Snatches

sets 6-10 are squat snatches

60,65,70,72,74% of PS for 1-5

70,74,76,78,80% of Sn for 6-10

Conditioning 17 min cap
3 rounds for time

15 Deadlifts 185/125

400m Run

directly into

3 rounds for time

10 power clean 135/95

7 bar facing burpees

RP-Fit Bootcamp

Conditioning Part A

Rowing Intervals

5x500

2:00 rest between each

Conditioning Part B 17 min cap
3 rounds for time

15 Deadlifts 185/125

400m Run

directly into

3 rounds for time

10 DB Hang Power Clean 50/35

7 bar facing burpees

Wednesday, July 24, 2019

CrossFit

Skill
TGU x 3 ea arm

Banded Rotational Chops x5 ea side

Strict Ring MU

Conditioning
22 minutes at a sustained pace

400m Row

100ft BW lunge

40ft HS Walk

Driveway Farmers Carry

RP-Fit Bootcamp

Conditioning Part A

EMOM30

1) 10/8 Cals

2) 100ft farmers carry 70/55 ea hand

3) 16 OH Plate Lunges 45/35

4) :15 x2 Battle Ropes

5) 16 SA Thruster

Should be :40s work

Scale approp.

Rest 4

Buy-out

Empty Barbell Opt'l

Bring Sally Up

Thursday, July 25, 2019

CrossFit

Strength
MisFit Clean and jerk complex

Week 4

5 sets of SC + 2HPC + PJ @80%

of max complex weight

Conditioning
22min cap

4 rounds. 1 min rest between

1k Assault

40 DU

14 TTB

7 Sq Clean 155/105

RP-Fit Bootcamp

Strength (20 min)

Build

Est 3 rep Thurster Max

ss w/

banded dead bugs x 12

banded seated chest rows x 12

:20 sec hollow hold w/ band

Stamina

EMOM16

1) 200m run

2) 10 burpee clusters 35/20

3) :30 mtn climbers

4) side plank, :20s ea

Rest 5

Conditioning (22 min)

4RFT

Run400m

10 burpee box jump overs

20 SDLHP 55/35

30 Air Squats

4 Wall Walks

Rest 1 min

Friday, July 26, 2019

CrossFit

Strength
Strict Press

3 Strict Press + 3 Push Press

5 sets @ 70-75% of 1rm press

superset with

RFESS Split Squat with 4 sec

hold in bottom, hold KB or DB

in goblet position x 4 ea. leg

Conditioning
Chipper

Run 1600m

50 thruster 75/55

30 burpee box overs

*can be step overs, jumps, or even

where you can placed hands on box

and get over as this is 30/24'')

RP-Fit Bootcamp

OBSTACLE DAY

Weighted 1 mile run

then...

Part A

EMOM12

1) Heavy Sled Push

2) 10/8 AAB cals

3) 4 Burpee Tire Jump Overs

Rest 2 mins

Part B

EMOM12

1) 10 Dball over shoulder 100/70

2) 10 Burpee Box Climb

3) Bucket Carry 100ft

Saturday, July 27, 2019

RockPile Saturday

Part A, 12 min EMOM

1: 25 DU +6 alt DB Sn 50/35

2: 12/9 Cal AAB

3: 12 BW Lunges + 6TTB

find a team of 3

Part B, 30 min cap

Teams of 3

Chipper

100/85 Calorie Row

150 Wall Balls

120/90 Cal AAB

50 Bar MU

1600m Run

60 Power Snatch 135/95

Sunday, July 28, 2019

Engine Build

20 Cal AAB

400m Run

10 Burpees

5 rounds

1 min rest between rounds

rest 10

5 sets

Row 15 Cal

Bucket Carry to Dumpter

3 Spear Throw

Bucket Carry Back to rower