Blog - Rapid Crossfit

23 01 2020 – Thursday – DU and DB

SWOD
3 Position Clean & Jerk
E2M x 6
—————–
METCON

100-80-60-40-20
Double Under
50-40-30-20-10
Sit Up
25-20-15-10-5
Deadball Clean 30/20

22 01 2020 – Wednesday – Deadlift

SWOD
1. Deadlift
10 @ 55%, 8 @ 60%, 6 @ 65%, 4 @ 70%
——————
METCON
3RFT

200m Run
6-8-10 Bar Muscle Up
200m Run
10-12-14 DB Snatch 22.5/15

21 01 2020 – Tuesday – The Chief

SWOD
1. Strict Press
5×5 @ 70%

2. Strict Pull Up
3 Reps EMOM x 6
—————–
METCON
‘The Chief’

5 x 3min AMRAP w/ 1min Rest
3 Power Clean 60/43
6 Push Up
9 Squat

20 01 2020 – Monday – Back Squat

SWOD
Back Squat
10 @ 50%, 8 @ 60%, 6 @ 65%, 4 @ 70%
————-
METCON

2 Rounds
8 Snatch 60/40
8 Bar Facing Burpee
into
2 Rounds
8 Snatch 50/35
8 Bar Facing Burpee
into
2 Rounds
8 Snatch 40/30
8 Bar Facing Burpee

18 01 2020 – Saturday – 80/40

WOD
Teams of 2

80 Deadlift 100/70
40 Synchro Push Up
80 Clean 70/45
40 Synchro Burpee
80 Front Rack Lunge 50/35
40 Box Jump 24″/20″
80 Shoulder to Overhead 45/30
400m Run

17 01 2020 – Friday – Front Squat

SWOD
Front Squat
6 @ 45%, 55%, 65%, 65%+
————–
METCON
4 Rounds

0-2min – 14/12 Cal Row + 10 DB Hang Clean & Jerk
2-4min – 200m Row + 8 Toes to Bar

16 01 2020 – Thursday – Clean & Jerk & DU

SWOD
5 Rounds
30s Ring Dip : 30s Rest
30s Banded Push Up : 30s Rest
30s Strict T2B : 30s Rest
————–
METCON
3RFT

15 Power Clean 52/35
45 Double Under
15 Push Jerk
45 Double Under

15 01 2020 – Wednesday – Randy

SWOD – Deload Week
Back Squat
6 @ 45%, 55%, 65%, 65%+
—————–
METCON
‘Randy’

75 Power Snatch 35/25
—————-
MIDLINE

20 GHD Sit Up
1min Deadball Hug

14 1 2020 – Tuesday – Quick & The Dead

SWOD – Deload Week
5 Rounds
10 Bench Press @ 50% + 5 Strict Pull Up
—————-
METCON
‘The Quick & The Dead’

3-9-15-21-15-9-3
Deadlift 90/65
Box Jump 24″/20″

13 1 2020 – Monday – Power Clean

DELOAD WEEK

SWOD
1. Power Clean
3 @ 60%, 65%, 65%+

2. Squat Clean
3 @ 60%, 65%, 65%+
————–
METCON

0-3min – 400m Run + Max Burpee over Bar
3-6min – 30 Hang Power Clean 40/30
6-9min – 400m Run + Max Sit Up
9-12min – 30 Front Squat
12-15min – 400m Run + Max Wall Ball
15-18min – 30 Push Press