Feb 24 – Mar 1

If you didn’t try factor meals yet, they’re still offering $60 off the 1st 2 weeks to any RNCF member.  

 

Monday

Squat Waves with a % of our 5RM Back Squat weight
Note the 4,3,2 rep scheme
Next week we will test our 5RM Back Squat 

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%

3 Minutes Rest 

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest 

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110% 

Metcon:

10 Min AMRAP
5 10 15 20 25 30 35 40…
Cal Row/Bike
TTB or hollow to arch rolls

Tuesday

In 25 min
Build to a heavy 5 rep Z Press and a heavy single Z Press
& Build to a heavy 5 rep DL

Metcon:

15 Min Cap

20/20/20/20/20 Heavy KB Swings
25/20/15/10/5 Strict Pull ups or 1 min of pull ups whatever comes 1st

Wednesday

3 Super Sets
Upper Body Pulling*
HSPU Work**

Metcon:

On a 34 Min Clock
0-10 min
Row 2k/1600 and AMRAP Push Press
10-12 rest 
12-22 min
Row 2k/1600 and AMRAP Power Clean
22-24 rest 
24-34 min
Row 2k/1600 and Deadlift
Use the same weight across all three barbell movements.
If you’re feeling fresh, go heavy.  If you’re beat up from Mon and Tues go light.
Bike 100/80 Cal if biking instead of Row

Thursday

Strength: 18 minutes Testing 1RM Squat Snatch

Metcon:

15 Min EMOM
1 – 10 HSPU
2 – 10 Box Jumps (24/20)
3 – MAX Reps of SA DB Alt. Box Step Ups (50/35lb) (24/20″)
*RX + Strict HSPU and 30/24″ box
*Scaling HSPU –> Less reps –> 1-2 abmats –> Pike Push Up –> DB Z Press
*Scaling Box Jumps –> 10 vertical jumps
*Scaling Box Step Ups –> Bodyweight only 

Friday

Metcon:

CrossFit Open 20.5
30 Min to complete in any order (the open was 20 min)
40 muscle ups
80 cal row
120 wall balls

Saturday 
 
Teams of 2, one working at a time, split reps as desired

30 Min AMRAP 
50 Burpee OTB
40 Front rack lunge (135/95)
50 HSPU
30 HPC (135/95)
50  HR push ups
20 Front squat (135/95)

Sunday

25 Min AMRAP
40 DU
20 Box jump (24/20)
15 STO (95/65)
8 TTB

*Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
*Upper Pull Station

1 Peg Board Ascent
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
5-8 Strict Pull Ups
2-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows

**Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
**HSPU Work

10 Strict HSPU
3-6 HSPU
2 Wall Walks
10 Pike HSPU
10 Push Up (use a box if needed)

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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