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38 Norman St.

Everett, MA 02149

© 2023 by Crossfit RBP

July 31, 2018

Fitness:

Deadlift


Build to a Heavy Set of 8

8-8-8-8-8

Alternate with Single arm ring rows.

8-8-8-8-8

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Extra Performance

1. Strict Handstand Push-ups 
7 Rounds, Not For Time:
35 Unbroken Double-Unders + 30%...

July 30, 2018

FItness:

Back Squat


Build to 10 Rep Max

10-10-10-10

“Foul Ball”


3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

Extra Performance:

1. Hang Power Clean
Build to 3 Rep Max

2. Push Press
Build to 6 Rep Max

3. Body Armor
3 Sets, Not For Time:...

July 29, 2018

Fitness:

“Catch Fire”
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

July 28, 2018

Fitness:

”Limitless”


Teams of 3:


AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)
 

July 27, 2018

Fitness:

Front Squat
2-2-2-2-2-2

2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.

“Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar

Extra Performance:

Squat Clean And Jerk


EMOM 15
1-5 70%
6-10 75%
11-15 80%

July 26, 2018

Fitness:

“Deadpool”

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts
 

Extra Performance:

15 Mins mobility recovery

July 25, 2018

Fitness:

“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Extra Performance:

Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises
 

July 24, 2018

Fitness:

EMOM 10:

Clean and Jerk x2

“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

Extra Performance:

“Strict Handstand Pushups”

Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups 

Athlete’s choice of Parallettes or Plates

Sc...

July 23, 2018

Fitness:

Back Squat
3-3-3-3-3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders


Extra Performance:

Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Re...

July 22, 2018


“Crunch Time”
4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

 

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