Blog - Rapid Crossfit

5 9 2020 – Saturday – Painstorm 19

WOD
‘Painstorm 19’

400m Run
50 Back Squat 20/15
50 Front Squat
50 Overhead Squat
400m Run
50 Strict Press
50 Push Press
50 Push Jerk
400m Run
50 Hang Power Clean
50 Hang Power Snatch
400m Run

4 9 2020 – Friday – Deadlift

SWOD
Deadlift
10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%
————-
METCON
Open 18.1
AMRAP 20

8 Toes to Bar
10 DB Hang Clean & Jerk 22.5/15
14 Cal Row

3 9 2020 – Thursday – Power Clean

SWOD
Power Clean
5 @ 60%, 5 @ 65%
4 @ 70%, 4 @ 75%,
3 @ 80%, 3 @ 80%+
————-
METCON
10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 52/35
Overhead Squat

1 9 2020 – Tuesday – Back Squat

SWOD
Back Squat
10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%
————-
METCON
Every 5min x 3

400m Run
12 Power Clean 70/50
Max Effort HSPU/Push Up/Ring Dip