Blog - Rapid Crossfit

24 06 2020 – Wednesday – Snatch

SWOD
E2M x 5
1 Snatch Pull + 1 Hang Power Snatch + 3 Overhead Squat
—————–
METCON
3RFT

9 Toes to Bar
9 Power Clean 60/45
9 C2B Pull Up
9 Power Clean

22 06 2020 – Monday – Squat Clean

SWOD
E2M x 5
1 Power Clean + 1 Hang Sq. Clean + 1 Jerk
—————
METCON

a) 4min Cap
2 Rounds
3 Squat Clean 70/50
15 Box Jump 24″/20″
into Max Bar Muscle-Up
*2min Rest

b) 2 Rounds into Max Rope Climb
c) 2 Rounds into Max HSPU

19 6 2020 – Friday – Back Squat

SWOD
a) Back Squat
5-3-1

b) Deadlift
5-3-1
—————-
METCON
a) 30-20-10
Air Bike (Cals)
Toes to Bar

3min Rest

b) 21-15-9
Deadlift 100/70
Bar Facing Burpee

18 06 2020 – Thursday – WB & Row

SWOD
3 Rounds – E2M
1. 12-15 BB Row
2. 10/10 Half Kneeling DB Press
3. Max Effort V-Up
——————
METCON
AMRAP 14

Wall Ball
Cal Row
10-12-14-16…Continue to increase by 2

15 06 2020 – Monday – Nancy

SWOD
1. Thruster
3×3

2. 3 Rounds
10 Back Extension
10 Leg Lift
—————
METCON
‘Nancy’

5RFT
400m Run
15 Overhead Squat 43/30

13 06 2020 – Saturday – Tommy Mac

WOD
‘Tommy Mac’

2RFT

12 Burpee
12 Thruster 52/35
12 Burpee
12 Power Snatch
12 Burpee
12 Push Jerk
12 Burpee
12 Hang Squat Clean
12 Burpee
12 Overhead Squat