Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

WOD

CrossFit | 07.10.2020
Warm-up
Warm-up
2 sets
10 Overhead Squats
10 Sit Ups
10 Up Downs

Dynamic Stretches
Metcon
Metcon (Time)
A) CrossFit
Complete the following for time
10 Power Snatches 75/55
10 Toes to Bar
10 Burpees
15 Power Snatches 75/55
15 Toes to Bar
15 Burpees
20 Power Snatches 75/55
20 Toes to Bar
20 Burpees
25 Power Snatches 75/55
25 Toes to Bar
25 Burpees
30 Power Snatches 75/55
30 Toes to Bar
30 Burpees

B) Minimal
Complete the following for time
10 DB or KB Snatches
10 Toes to DB
10 Burpees
15 DB or KB Snatches
15 Toes to DB
15 Burpees
20 DB or KB Snatches
20 Toes to DB
20 Burpees
25 DB or KB Snatches
25 Toes to DB
25 Burpees
30 DB or KB Snatches
30 Toes to DB
30 Burpees

C) Bodyweight
Complete the following for time
10 Rocket Blasters
10 V-Ups
10 Burpees
15 Rocket Blasters
15 V-Ups
15 Burpees
20 Rocket Blasters
20 V-Ups
20 Burpees
25 Rocket Blasters
25 V-Ups
25 Burpees
30 Rocket Blasters
30 V-Ups
30 Burpees
Choose a weight for the snatch that you are able to compete 10-15 reps unbroken. Use a DB or KB if no BB. Do Rocket blasters if no equipment. Find a standard for the T2B or do T2 DB or V-ups. Burpees are burpees lol.
Extra Credit
Metcon (Time)
L-sit
Accumulate 3 minutes
Break up as needed
Supplemental Programming
Weightlifting
Shoulder Press (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells
Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.
Gymnastics
Metcon (2 Rounds for reps)
2 Unbroken sets of muscle ups
score total reps each round