November 12-17, 2018

Monday, November 12, 2018

CrossFit

Strength
Back Squats
8 x 3 @ 82%

superset with 4 sets of shoulder health

Front Raises x 8
Lateral Raises x 8
Cuban Press x 5 light plates

Conditioning
AMRAP 16
12 OH lunge 95/65
16 lateral burpees
12 OH lunges 95/65
6 bar mu

RP-Fit BootCamp

AMRAP 20
5 man makers
10 Box Pike Push-Ups
15 weighted lunges
20 box jumps

rest 5

5 x 500m row
rest 2 min btw each row
athletes should target to stay within 5 sec for each split

Tuesday, November 13, 2018

CrossFit

Skill/Strength
4 sets
Broad Jump for quality x 3
L-Sit, 20 seconds
Neutral Grip Ring Pull up x 10
Sled Push sprint, 120 feet

Conditioning
EMOM 24
1: HS walk 35ft or 40 sec practice
2: 12 Deadlifts 165/115
3: 40 DU
4: Row 14/11 cal

RP-Fit BootCamp

Warm up back squat to 55%

E3MOM for 15 min
8 Back Squats @ 55%
30 mt climbers
10 v-ups
10 bicycles

rest 5

EMOM 24
1: 20 Wall balls
2: 12/10 cal on Bike
3: 10 Elevated Ring Rows
4: 12 Burpees

Wednesday, November 14, 2018

CrossFit

Strength
Snatch on the 90 sec
2 @ 82%
2 @ 84
2 @ 86
2 @ 88%

Conditioning, 12 min cap
3 rounds FT
16 cal Assualt
14 OHS 95/65
12 C2B
10 thruster 115/80
*same bar, add weight

RP-Fit BootCamp

Conditioning
Partner WOD, Alt Rds
AMRAP 40
50 single unders
10 BB Thrusters
10 KBS
10 H.O. Push Ups
10 Cals on Rower

Thursday, November 15, 2018

RockPile Wod

Skill/Strength
Bike
:20 sprints on assault bike
2 min recovery, walk or light bike
x 8

Conditioning
25 min work @ 80% intensity
600m Run
15 Russian KB swing 70/53
15 Med Ball Clean
15 GHD sit up

Friday, November 16, 2018

CrossFit

Strength
Clean and Jerk
2 @ 82%
2 @ 84%
2 @ 86%
2 @ 88%

Conditioning
20 min cap
4 rounds, 1 min rest between
20 Wall balls
10 S2OH 165/110
5 Front Squat 165/110
500m row

RP-Fit BootCamp

Strength
Deadlift
5x8 @65%

Superset w/
5 rds
RFE Split Squats (weighted) 8 ea
Bench Dips x 12

Conditioning
5 RFT (20 min cap)
10 Weighted Box Step Overs
20 Wall Balls
3 Wall Walks / 6 Pike Push Ups
10 weighted jump squats (single kb)

Saturday, November 17, 2018
Good Luck to all Athletes Competing at CrossFit Buffalo’s Movember Competition!

RockPile Wod

Strength
Bench Press
2 x 3 @ 79% of 1Rm
2 x 3 @ 84% of 1Rm
Single Leg RDLs
KB in contralateral hand/opposite to foot on ground

Modified strength
Bench Press
4x10 @ 60%
Single Leg RDLs
KB in hand opposite to foot on ground

Conditioning
Teams of 3
3 rounds
15 d ball cleans 150/100
800m team run or 3k bike if bad weather
45 c2b
60 cal assault bike

Modified conditioning
Teams of 3
3 rounds
15 KB SDLHPs + 15 Goblet Squats (70/55)
800m run or 3k bike or 900m row
45 hanging knee tuck/v-ups
60 cal assault/80 cal row

Madeline Reale