March 4 - 10, 2019

Monday, March 4, 2019

CrossFit

Strength
Back Squat Drop Set Program
Week 3
3 x3 @ 74%
3 x 2 @ 80%
Then
1 drop set at 68%, ME set

Conditioning
2 rounds for Time
25 cal assault bike
20 Box Jumps
15 hang power clean 165/115
10 ring MU

RP-Fit BootCamp

Conditioning 2RFT (18 min Cap)
30 Wall Balls
40 dips
30 Wall Balls
40 box jump overs

rest 5 min

Conditioning
1 min on :30 off min off 15 min
10 KB Deadlifts
max jump ropes


Tuesday, March 5, 2019

CrossFit

Strength
15 min Bench press
4 x 5 @ 65%
no tempo
15 min Sumo Deadlift
3 x 2 @ 75%
3 x 2 @ 78%

Conditioning
8 min cap
2 rounds for Time
25 Bupee over the rower
25 Calorie Row

RP-Fit BootCamp

Conditioning 20 min AMRAP
1K Bike
20 Russian KB swings
7 Dball over the shoulder

Back Squat (week 11)
2x5@60%
2x5@65%
1x5@70%

Superset with
6x7 Strict Pullups
:30 half kneeling bottoms up
KB hold (each arm)

Wednesday, March 6, 2019

CrossFit

Weightlifting Day
Clean + 1 and 1/4 FS
1 + 1 @ 60%, 64%, 68%, 72% 74%

Power Clean + (bump) Power Jerk
5x (1 drop 1) 2 reps @ 60-65% 1RM power clean

Jerks
Split Jerks
Singles @ 80%
on the 90 sec for 8 sets total

RP-Fit BootCamp

Conditioning w/partner (30 min)
12 rounds
10 DB push press
14/11 cal row
immediately into
12 rounds
10 DB front squats
14/11 cal row

rest 4

21-15-9-6-3 (6 min cap)
Push-ups
v-ups

Thursday, March 7, 2019

CrossFit

Open Announcement Tonight 19.3
Accessory Strength
3 - 4 sets
RFESS w. KB's / DB's x 8 ea leg
L-sit x 20 sec
Single arm push press x 8 ea arm

Recovery Workout
23 minutes/max of 4 rounds whatever is 1st
15 cal Row
15 OHS 75 / 55
15 cal assault bike
15 ring row

RP-Fit BootCamp

Strength Strict Press
5x7 @ 60% of 1RM
superset with
weighted planks :40
Split Stance DB Row x10
(each arm)

Conditioning
E3MOM for 18 min
20 DB Snatch
12 Burpees


Friday, March 8, 2019

CrossFit & RP-Fit BootCamp

CROSSFIT OPEN WEEK 3
All classes will be performing 19.3

Post WOD
4 Rounds for quality
10 barbell front rack stepups (each leg)
20 hollow body rocks
15 Russian KB Swings
40 shoulder taps

Saturday, March 9, 2019

RockPile Wod

Strength Crossfit
Power Snatch + Hang Sq. Sn
1 @ 64%
1 @ 70%
1 @ 76%
3 @ 80%

Strength Bootcamp
Wave Deadlifts
6 - 4 - 2
63% - 66% - 73%
3 -4 rounds as time permits

Conditioning
With a partner, complete
100 DU
50 S2OH 135/95
100 DU
50 FS 135/95
100 DU
50 Thruster 135/95
100 DU
**subject to change based on the open workout

Sunday, March 10, 2019

Engine Build

90 second easy to moderate Bike
30 seconds hard effort
1 min walk rest off of the bike
6 total sets

rest, then into

5 sets as sustainable 85% effort
400/350m Row
15 AbMat sit ups
150ft Double Front Rack KB Carry
500ft Shuttle Run
(5 total down and backs)