September 3 - 8, 2019

Tuesday, September 3, 2019

CrossFit

Front Squat Waves Week 12

3 - 2 - 1 @ 76 - 82 - 88%

s/s with 30 second weighted front plank

Conditioning 10 min cap

Amanda

9 - 7 - 5

Ring MU

Squat Snatch 135/95

if no ring MU

18-14-10 pull up


RP-Fit Bootcamp

NFL COUNTDOWN WEEK

Strength (20 mins)

Build

6x2 Deadlifts @ 90% of 3rm

superset with

:30 DBL Farmer's Hold

10 KB Shrugs (70s/53s)

8 SA Bent Over Row, each

-OR-

Stamina

For 8:00 build to moderately heavy 3rm deadlift.

Then:

5RFT, 10 min cap

10 push ups

10 deadlifts 185/115 (mod heavy)

10 wallballs

50 mtn climbers

AMRAP17 (Allen#17)

17/15 Cals AAB

17 OH Plate Lunges 45/34

17 GTOH w/ Plate

17 Ab Mat SitUps

17 R-KBS (70/55)

Wednesday, September 4, 2019

CrossFit

Conditioning

Chipper 18 min cap

100 DU

80 KB swing 53/35

60 thruster 95/65

40 AbMat sit ups

20 AAB Cal

**every 6 minutes you must

perform a 400m run **

-from CrossFit Aevitas

Strength

Deficit Clean Deadlifts

5 x 2 @ 77-80% of best clean

2 sec pause at lift off

2 sec pause at knees back

2 sec pause at power position

*can guide/drop bar from top"*

RP-Fit Bootcamp

Conditioning

Chipper 18 min cap

100 DU/150 SU

80 SA DB Hang Cleans 50/35

60 thruster 95/65 (from rack)

40 AbMat sit ups

20 Cal Row

**every 6 minutes you must

perform a 400m run **

-from CrossFit Aevitas

Skill (remaining time)

Accumulate rounds for quality:

- Accum. 1 min inverted

(can be on wall, FS, walking, etc)

- Accum. 1 min hollow hold w/

probar activated

- Accum. 1 min birddog hold w/ probar on back

- Accum. 20 target single let squats

- Accum. 30 toes to rings

Thursday, September 5, 2019

CrossFit

Oly

Snatch

with a 2 second pause at knees back position

Accelerate through the second pull and transition after the 2 second pause, 6-7 doubles @ 70%

Partner Workout

Conditioning 2 rounds for time

50 Hang Power Cleans 95/65

50TTB

50 Box jump 24/20''

14 Tire Flip

RP-Fit Bootcamp

Strength (20 mins)

Build

Back Squat - 20 Rep WK8

20 mins to build up to moderately heavy 20 reps set, should be 5-10 #'s heavier than last week

SS w/ stretch/roll/wall therapy

-OR-

Stamina

For 10 mins build to heavy 3 rep bs

Min 10-20: E2MOM

8 back squats (~65-70%)

10 bb lunges (less weight)

4 BB good mornings (less weight)

EMOM20

1) AAB 12/9 cals

2) sled push 50ft

3) 12 burpee over dball

4) 10 dball over shoulder

**scale reps as needed

**45s work (30s for sled)

Friday, September 6, 2019

CrossFit

Oly

2 Power Jerk

EMOM 6 @ 80%

2 Split Jerk @ same weight as power jerks

EMOM 6

Conditioning, for time

"Tri-Sorta-athlon"

1000m Row

2000m AABike

1200m run

RP-Fit Bootcamp

Part A: via Crossfit Football

Complete as many rounds as possible in 12 minutes:

5 Push Presses @ 65% of body weight from rack

10 Push Ups

15 Box Jumps 20″ box*

-Coach led stretching

Part B: Conditioning, for time

Tri-Sorta-athlon

1000m Row

2000m AABike

Saturday, September 7, 2019

RockPile Wod

Partner Conditioning

15 min AMRAP with a Partner

8 DBall Over Shoulder 150/100

8 Rope Climb*

300m run

*start standing, no jump

rest 7

15 min AMRAP with partner

20 Back Squats 135/95

1500m AAB

10 Bar MUs

Sunday, September 8, 2019

Engine Build

5 Sets

300m Run

15 Air Squat

15 Sit Ups

rest 5

5 Sets

400m Row

14 Lateral Box Step Overs

100ft Bear Crawl