Blog - Rapid Crossfit

10 2 2020 – Monday – Deadlift

SWOD
Deadlift
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
————–
METCON
EMOM 20
*Movement finishes if you reach 100 Reps

1 – American Swing 32/24
2 – Deadball Squat 30/20
3 – Air Bike
4 – Rest

8 2 2020 – Saturday – Follow The Leader

WOD
Teams of 3 – Follow the Leader

a) 2 Rounds
500m Row
25 Thruster 25/15
15 Pull Up

b) 2 Rounds
50 Double Under
20 Toes to Bar
15 Shoulder to Overhead 45/30
15m DB OH Lunge 22.5/15
10 HSPU

c) 4 Rounds
2 Rope Climb
100m Run
4 Squat Clean 60/45
10/6 Cal Bike

7 2 2020 – Friday – Back Squat

SWOD
1. Back Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%

2. Strict C2B Pull Up
EMOM 6 x 3 Reps
——————-
METCON
AMRAP 10

Buy In – 20 GHD Sit Up
3-6-9-12…
KB Snatch 24/16
Ring Push Up

Cash Out – 20 GHD Sit Up

04 02 2020 – Tuesday – Deadlift

SWOD
Deadlift
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————-
METCON

800m Run
20 C2B Pull Up
30 Front Squat 60/45
20 C2B Pull Up
800m Run

03 02 2020 – Monday – Zoolander

SWOD
Bench Press
4×3 @ 80%
————
METCON
‘Zoolander’

3RFT
100 Double Under
20 Bar Facing Burpee
10 Power Clean 60/45, 70/50, 80/55

01 02 2020 – Saturday – 3 + 3

WOD
Teams of 2

a) 3RFT
30 Cal Bike
30 Wall Ball
30 Toes to Bar
30 Deadlift 85/60
30 Burpee Box Jump Over 24″/20″

4min Rest

b) 3RFT
27/21 Cal Bike
15 Power Snatch 52/35
12 Synchro Bar Facing Burpee
9 Thruster