June 3-9, 2019

Monday, June 3, 2019

CrossFit

Strength
French Contrast
EMO3M for 5 sets total
Front Squat x 3 @ 70%
Broad Jump x 4
Weighted Jumping Squats x 6 with light KB

Conditioning
AMRAP 20, alt rounds with part.
12 Wall Ball
6 Power Snatch 115/85
12/9 Cal AAB

RP-Fit BootCamp

Part A
AMRAP15
10/8 Cals AAB (Legs only, OH Med ball hold)
10 Med Ball GTOH 20/14
200m Run w/ Med Ball
10 Wallball SitUps

Part B (from East End Athletics)
AMRAP4
20/18 Cals on Rower
18 Burpees over Erg
18 Pull Ups

(rest 4)

AMRAP4
17/15 Cals on Rower
15 Burpees over Erg
15 Ring Rows

(rest 4)

AMRAP4
14/12 Cals on Rower
12 Burpees over Erg
12 Hanging Knee Tucks


Tuesday, June 4, 2019

CrossFit

Strength
Strict Press + Push Press
3 + 3 @ 70% of best Strict Press
compound set with
single arm DB push press x 8 ea side, at a lighter weight

Conditioning
12 min AMRAP
15 Box Step overs with Med Ball 20/14
12 Shoulder to Overhead 95/65
9 pull ups

RP-Fit BootCamp

Strength - Shoulder Press
Pick One:
Build
23 mins to complete 5 Sets Of...
-8 Heavy Seated DB Press
ss w/
-10 SA Bent Over Row (each)
-10 SA Banded OH Press (each)
-10 Weighted Arm Raises Out
-10 Weighted Arm Raises Fwd

Stamina
EMOM20
1) 6 DB Strict Press--> 6 Push Press 35/25
2) 12 Heavy Wall Balls As High AP 30/20
3) :40s OH Hold
4) 12 Dbl DB Bent Over Rows

Conditioning
AMRAP12 of...
21-15-9
Goblet Squats 55/35
Russian KBS
Lunges w/ KB


Wednesday, June 5, 2019

CrossFit

Strength
Snatch
Primer: Muscle Snatch, Hang Muscle Snatch, OHS, Heaving Sn Balance
0:00-5:00 primer

Sq Snatch + Below Knee sq Sn
6 working sets at 60-70%

Conditioning 16 min cap
Partner Workout for time
70 Burpees over rower
70 cal Row
complete this first, then move into
70 bench press 155/105
70 cal row
*spot your partners!
partners can partition as desired and complete reps in any fashion

RP-Fit BootCamp

Part A - Sprint (10 min cap)
21-15-9
DB Thrusters
Burpees over the DB

Part B - Endure
EMOM30
1)10 DBall over shoulder
2) 150ft Farmer's Carry 70/55
3) 4 Wall Walks
4) 15 Med Ball Cleans 30/20
5) 12 Birddog Pushups

Thursday, June 6, 2019

CrossFit

Strength
Accessory Strength 4 sets
RDL's
x10 with 35% of 1RM DL

Upright Flys with plates
x12

Conditioning
25 minutes @ a sustained moderate pace
800m Run
15 Ring Rows
15 GHD sit ups
35ft HS walk

RP-Fit Bootcamp

Strength - Front Squat
Pick One:
Build
20 mins to complete 5 Sets Of...
-3 reps at 80-82%
ss w/
100ft Dbl KB Front Rack Carry
10 Hip Ext (weight opt'l)

Stamina
EMOM16
1) 12 Front Squats 115/85
2) 12 Jumping Goblet Squats (light kb)
3) 0:35s Weighted Plank
4) Sled Push Sprint (1 length-focus drive high knees)

Conditioning
FGB (17 min) 3 Rounds of...
1) Wall Balls 20/14
2) SDLHP 75/55
3) Box Jumps 24''/20''
4) Push Press
5) AAB Cals
6) Rest

1 min rest into Post Class/Cash-Out:
2min AMRAP
10 wallball sit ups
12 WB russian twist

Friday, June 7, 2019

CrossFit

Strength
Power Clean + Hang Sq. + Jerk
any style on the jerk
5-6 sets between 60-70% of weakest lift in the complex

Conditioning
3 rounds for time
5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"
from CrossFit Linchpin

RP-Fit BootCamp

Part A
"Nancy" (18 min cap), 5 Rounds
400m Run
15 OHS (95/65) (from rack)

Part B
Row Trials
4x500m
2 min rest between each
goal is to maintain split times within 5-10 sec

Saturday, June 8, 2019

RockPile Wod

Part 1 Solo
3 rounds for time
15 Deadlift 185/120
15 HSPU
Time Cap: 8 min cap

Part 2 get with a partner
Conditioning 20 min cap
Partners, 2 rounds for time
60 TTB
50 DB Snatch 70/55
400m Run
20 synchro burpee


Sunday, June 9, 2019

Engine Build

Part A
6km AAB
Every km, perform 30DU

Part B
5km Row
Every 500m perform:
2 rounds of:
5 Strict pull ups
7 Med Ball Cleans