Blog - Rapid Crossfit

4 9 2019 – Wednesday – Sumo Deadlift

SWOD
1. Sumo Deadlift
4×6 @ 85%

2. Ring Row
5x @ 67% of Max Effort Set (from Testing)
——————
METCON
AMRAP 20

100m Sprint
10 Pull Up
30s Rest
100m Sprint
10 Burpee
30s Rest

2 09 2019 – Monday – Power Clean

SWOD
EMOM 12
1. Strict Pull Up @ 80% of Max Effort
2. 6 Strict Ring Dip @ 85%
3. Rest
—————
METCON
Every 2min x 5

200 Run
Unbroken Power Clean 70/47.5

30 08 2019 – Friday – Snatch

SWOD
Every 3min x 3
4 Strict HSPU
6 Snatch @ 80%
—————-
METCON
AMRAP 12

15 Push Press 45/30
15 Front Squat
15 Bar Facing Burpee

28 08 2019 – Wednesday – Bell

SWOD
1. 3×6 Sumo Deadlift @ 80%
2. 4 x 65% of Max Effort Ring Row
————–
METCON
‘Bell’

3RFT
21 Deadlift 85/57
15 Pull Up
9 Front Squat