Blog - Rapid Crossfit

12 11 2020 – Thursday – Row/Bench/T2B

SWOD
3 Rounds – E2M

1. 12 BB Bent Over Row
2. 12 DB Bench Press
3. 10 Strict T2B
—————-
METCON

100-80-60-40-20
Double Under
50-40-30-20-10
AbMat Sit Up
25-20-15-10-5
Deadlift 70/50

10 11 2020 – Tuesday – EMOM

SWOD
1. Weighted Pull Up
3×4 @ 75-85%

2. Weighted Ring Dip
3×4 @ 75-85%
————–
METCON
EMOM 16

1. 20 BB Reverse Lunge 35/25
2. 20 Hang Power Snatch
3. 200m Run
4. Rest

9 11 2020 – Monday – Overhead Squat

SWOD
Overhead Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
—————-
METCON
CFG Open 12.3

AMRAP 18
15 Box Jump 24″/20″
12 Push Press 52/35
9 Toes to Bar

6 11 2020 – Friday – Power Snatch

SWOD
Power Snatch
3 Waves – EMOM
3 @ 75%, 2 @ 85%, 1 @ 90%
—————-
METCON
4 Rounds
AMRAP 3 (90s rest between)

12/10 Cal Bike
15 American Swing 24/16
Max Back Squat (@ 50% Back Squat)

5 11 2020 – Thursday – Pull Up & Ring Dip

SWOD
1. Weighted Pull Up
3×6 @ 70-80%

2. Weighted Ring Dip
3×6 @ 70-80%
—————-
METCON
4RFT

9 Toes to Rings
12 Box Jump Over 24″/20″
9 Shoulder to Overhead 45/30
12 Hang Power Clean

4 11 2020 – Wednesday – Overhead Squat

SWOD
Overhead Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————
METCON
Teams of 3
5 Rounds – Rotate each minute

1. Row (Metres)
2. Devil’s Press 22.5/15
3. Deadball Hold 30/20
4. Rest (together)

2 11 2020 – Monday – Front Squat

SWOD
Front Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————-
METCON
CF Games Happy Star

200m Run
5 Bar Facing Burpee
5 Thruster 60/43
200m Run
7 Bar Facing Burpee
7 Thruster 65/47
200m Run
9 Bar Facing Burpee
9 Thruster 70/50
200m Run
11 Bar Facing Burpee
11 Thruster 75/52