Blog - Rapid Crossfit

12 06 2020 – Friday – Back Squat

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

2. Deadlift
6 @ 75%, 4 @ 80%, 2 @ 85%
————–
METCON
10-9-8-7-6-5-4-3-2-1

Wall Ball
Over Bar Burpee
Deadlift @ BW

11 6 2020 – Thursday – H2H Swing

SWOD
4 Rounds – E2M
1. 15 Weighted Sit Up
2. 10/10 Single Leg Hip Extension
3. Max Effort Pull Up
—————-
METCON
3RFT

400m Run
21 H2H Swing 32/24
12 Ring Row

8 06 2020 – Monday – Front Squat

SWOD
Front Squat
3 x 3

CORE
3 Rounds
20 Evil Wheel
20 AbMat Sit Up
————-
METCON
EMOM 12

Odd – Row for Max Cals
Even – HSPU for Max Reps

5 06 2020 – Friday – Back Squat

SWOD
a) Back Squat
3 x 3

b) Deadlift
3 x 3
————-
METCON

50 Knees to Elbows
50 Goblet Squat 32/24
100 Russian Swing
50 Goblet Squat
50 Knees to Elbow

2 06 2020 – Tuesday – Squat Clean

SWOD
5 x 3 Position Squat Clean
(Build from 65%)
—————-
METCON
AMRAP 10
(2,4,6…Increase by 2 each round)

Double DB Hang Squat Clean 22.5/15
Burpee Box Jump Over 24″/20″