Blog - Rapid Crossfit

11 8 2020 – Tuesday – Push Press

SWOD
Push Press
5×5 @ 70%
—————
METCON

800m Run
21 Toes to Bar
9 Deadlift 125/85
600m Run
15 Toes to Bar
6 Deadlift
400m Run
9 Toes to Bar
3 Deadlift

8 8 2020 – Saturday – 100s

WOD
Teams of 2

a) AMRAP 11
100/80 Cal Bike
Max Devil’s Press 22.5/15

2min Rest

b) For Time:
1500m Row (Swap every 250m)
100 Plate Slam 20/10
50 Push Up
1600m Run (Swap every 200m)
100 OH Lunge
50 Pull Up

1 8 2020 – Saturday – 15/12/9

WOD
Teams of 2

a) AMRAP 10
30 Cal Bike
30 Weighted Sit Up
30 Pull Up

3min Rest

b) 5RFT
15 Front Squat 70/47.5
12 Hang Power Clean
9 Shoulder to Overhead

31 7 2020 – Friday – Back Squat

SWOD
1. Back Squat
5-3-1

2. Strict Press
5-3-1
————–
METCON
5 Rounds – Max Reps
2min on : 2min off

20 Thruster 35/25
10 Toes to Bar
Max Power Snatch