March 11 - 17, 2019

Monday, March 11, 2019

CrossFit

Strength
Back Squat Drop Set Program
Week 4
3 x 2 @ 76 %
3 x 2 @ 82 %
Then
1 drop set at 70%, ME set

Conditioning
For time
40 wall balls
30 c2b pull ups
20 Thrusters 95/65
10 bar MU
rest 2 then perform
30,20,10,5

RP-Fit BootCamp

Conditioning Part A (15 min cap)
100 Devil Presses for time (50/30)
Every 3 min, 10/8 cals on bike

Rest 5 min

Conditioning 18 min AMRAP
500m row
10 Bench Dips
15 ab mat situps
20 Goblet Squats (55/35)


Tuesday, March 12, 2019

CrossFit

Strength
Snatch
Doubles @ 65% 1RM
5 working sets
on the 2 minutes

Clean and Jerk, 5 sets
Doubles @ 70% of 1RM
on the 2 minute
sq clean and your choice of jerk

Power clean and bump Jerk
4 sets of 2 touch and go at 50-55%
1rm power clean
1st jerk power, 2nd split

RP-Fit BootCamp

Strength
Back Squat (Week 12)
2 x 2 @ 86%
2 x 2 @ 88%
4 x 1 @ 90%

Superset with
4 Pull Up Negatives
6 face pull, Y press w OH Squat

Conditioning
4 rounds for time (15 min cap)
15 KB Suitcase Deadlifts (70/55)
15 burpee
15 weighted step ups (45/35)

Wednesday, March 13, 2019

CrossFit

Strength
Sumo Deadlift
3 x 2 @75%
3 x 2 @ 80%
4 x 1 @ 84%

Pair with
Weighted Front Plank
30 seconds, 35/25# palte

Conditioning
5 sets ea for Time 2 min rest after
15 cal AAB
1 round of DT
12 Deadlift
9 hang power cleans
6 s2oh
155/105

RP-Fit BootCamp

Strength Strict Press
5x6 @ 63% of 1RM (5-10lbs. heavier than last week)
superset with
Hollow Body holds :30
Scarecrows x 10 (2.5-5lb)

Conditioning
EMOM 20
-15/12 cal AAB
-10 DB Thruster (35/25)
-4 heavy dball over the shoulder
- :40 second DB OH hold

Thursday, March 14, 2019

CrossFit

Open Announcement Tonight 19.4
22 min cap
Conditioning 5 sets at a sustained comfortable pace
350/300m Row
35 DU
15 Burpee to a plate
15 Ground to overhead with plate

rest then strength

Strength
Bench Press cluster sets
4 sets of 3.3.3 @ 70% 1RM bench
10 sec between clusters

RP-Fit BootCamp

Strength/Skill 4 rounds
-:20 BR waves, :5 rest, 20 BR waves
-Large Unbroken set or DU practice
-:30-:45 sec hang from the bar
-1:00 Wall Sit

Conditioning
4 rounds for time (16 min cap)
18 box jumps
16 Russian KB Swings
14 cal row
12 wall balls


Friday, March 15, 2019

CrossFit & RP-Fit BootCamp

CROSSFIT OPEN WEEK 4
All classes will be performing 19.3
WEAR YOUR GREEN! St. Patty’s Explosion Theme

Post WOD
Post Open Workout
optional
3 - 4 rounds as time permits
Barbell Bicep Curls x 10
Barbell Roll Outs x 8
Belt Squats x 10

Saturday, March 16, 2019

RockPile Wod

Part A - SOLO
3 rounds for time
24 Pistol Sq
12 Power Snatch 115/85

rest 5, find a team of 3

Part B
4 rounds for time Team of 3
40 TTB, one teammate holds from bar
40 FS 115/85
400m Run
40 HSPU, one teammate holds HS

Sunday, March 10, 2019

Engine Build

Row 500m
rest 1:1
row 250
rest 2 min
repeat x 5 total sets

4 sets at a sustained pace
750m Bike
200m Farmer Carry 55/35s
10 Strict Leg Raise (from bar)
15 Russian KB swing