March 18 - 24, 2019

Monday, March 18, 2019

RockPile Wod

CrossFit Back Squat Drop Set Program
Week 5
3 × 2 @ 78%
3 × 2 @ 83%

Then

1 drop set at 72%, ME set

RP-Fit Strength Back Squat
Week 13
Work up to a heavy single
3 @ 85%
2 @ 88%
1 @ 90%
Heavy singles
Goal is to establish 1RM

Conditioning
18 min cap
3 Rounds For time
500m Row
20 Box Jumps
15 Ring Dips
10 deadlifts 205/135


Tuesday, March 19, 2019

CrossFit

Strength
Bench press
4 x 2.2.2 @ 74%
no tempo
10 sec between clusters

Goblet Squat
5 x 6 with a 2 second pause

Conditioning
4 rounds for time
15 TTB
5 Power Cleans 185/125
Run 200m
Bike. 15/13 cal if weather is bad

RP-Fit BootCamp

Strength
Stict Press
5x5 @ 66% (5-10lbs. more than last week)
Superset with
Strict Pullups
Hollow Body Holds :40

Part B Conditioning
E90 seconds for 12 min
-10/8 cal assault bike
-10 ab mat situps

Wednesday, March 20, 2019

CrossFit

Weightlifting Day
Snatch Balance
From Rack
5 x 2 @ 60% of 1RM Snatch

Snatch + Hang Snatch
5 x 1 @ 75% of 1RM Snatch

Clean and Jerk
Doubles between 70 and 75% 1RM
4 -5 sets, per athletes readiness

Power Clean +1 H PC + 1 H Sq Cln
5 sets at 50-55% best PC
speed

RP-Fit BootCamp

Strength
EMOM24
1: 100ft Sled Push
2: 4 Tire Flips
3: Battle Ropes 0:20 slams, 0:10 rest, 0:20 alt. waves
4: 200ft Farmers Carry

Conditioning
AMRAP 4
5 DB Thrusters 50/35
10 Burpees over DB

rest 2

AMRAP 4
5 Devil's Press
10 Front Rack Reverse Lunges

Thursday, March 21, 2019

CrossFit

Open Announcement Tonight 19.5
Accessory Strength
3 - 4 sets
Front Rack Lunge
x 6 each leg, can set down after completing on side

Hanging L-hold
x 10 -15 sec

Weighted ring push up
x 10 weight vest for advanced athletes

Recovery Workout
25 minutes of sustained moderate effort
Run 400m or row
20 BW lunges
20 Sit up
750/650m Bike
20 sit ups

RP-Fit BootCamp

Conditioning Part A
AMRAP 15
5 Ring Rows
10 Pushups
15 Air Squats

Conditioning Part B
Every 5 minutes, for 25 minutes (5 sets) for times of:
500 Meter Row
25 Kettlebell Swings


Friday, March 22, 2019

CrossFit & RP-Fit BootCamp

CROSSFIT OPEN WEEK 5
All classes will be performing 19.5
LAST WEEK!


Saturday, March 23, 2019

RockPile Wod

Sumo Deadlifts
3 x 2 @ 80%
3 x 2 @ 82% of 1RM Deadlift
4 x 1 @ 86%

Weighted Planks
35/25# 40 seconds
complete 4 - 5 sets

Teams of 3
22 min AMRAP
15 Hang Sq. Snatch * 95/65
15 Box Jump Overs *
15 C2B pull ups *
1500m AAB **
*incerase 5 reps each round
**1500m bike after each round, doesn’t change

Sunday, March 2, 2019

Engine Build

Every 6 minutes for 30minutes
Bike 1km/850m
10 Burpees to a plate
15 box step overs with plate 45/35
Single Arm OH Carry 100ft ea arm with KB

10 rounds at a sustained pace
Row 200m/150m
25 DU