Blog - Rapid Crossfit

29 7 2020 – Wednesday – Bench Press

SWOD
1. E2M x 5 (Superset)
4 Bench Press
2 Deadlift
*Build to 90%

2. 21-15-9
GHD Sit Up
Evil Wheel
—————
METCON
EMOM until Failure

6 Front Squat + 6 Hang Clean + 6 Shoulder to OH

Rx – 70/45, Sc – 60/40 or 40/30

27 7 2020 – Monday – NZ Nationals WOD 5 & 6

SWOD
1. BB Front Rack Lunge
3×10

2. 6 Rounds
20s Ball Slam : 10s Rest
20s Plank : 10s Rest
—————–
METCON
NZ Nationals Qualifier 5 & 6

a) 2min
Work to 1RM Clean & Jerk
b) 9min
5m HS Walk
30 Double Under
5m HS Walk
5 Ring Muscle Up
c) 4min
Work to 1RM Clean & Jerk

23 7 2020 – Thursday – Bench Press

SWOD
1. Bench Press
3×3

2. Weighted Ring Dip
3×3

3. 3 Rounds
10 MB GHD Sit Up
10 MB Russian Twist
—————-
METCON
12-9-6-3

Overhead Squat 60/45
Bar Muscle Up
200m Run

22 7 2020 – Wednesday – Snatch

SWOD
E2M x 5
3 Position Snatch
—————
METCON
3 Rounds
1min of each – Max Reps

1. Row (Cals)
2. Push Up
3. American Swing 32/24
4. Box Jump Over 24″/20″
5. Rest

21 7 2020 – Tuesday – Clean & Jerk

SWOD
a) Clean & Jerk
3×3

b) Front Squat
3×3
—————-
METCON
4RFT

15 Deadlift (Increase weight per round)
15 Wall Ball

*1- 60/45, 2- 85/60, 3- 102/75, 4- 125/85