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Barbell | 02262019

RADD CrossFit – Barbell Club

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Warm-up

Warm-up (No Measure)

2 Sets With a PVC Pipe…

10 Heel to Toes

10 Pass Through

10 Overhead Squat 3-0-3

10 Ankle Rotations (both legs/both directions)

10 Squat Jumps as High as You Can

Weightlifting

High Hang Power Snatch (5, 5, 4, 3, 2)

5 Reps at 40%

5 Reps at 50%

4 Reps at 60%

3 Reps at 65%

2 Reps at 70%
Score 2 reps at 70%

Hang Power Snatch (2 rep max)

Build up to a 2 rep max

Must catch the bar above parallel

High Hang Power Clean (5, 5, 4, 3, 2)

5 Reps at 40%

5 Reps at 50%

4 Reps at 60%

3 Reps at 65%

2 Reps at 70%
Score 2 reps at 70%

Hang Power Clean (Build up to a 2 rep max)

Must catch the bar above parallel

Accessory

Metcon (No Measure)

4 Sets of 8 reps…

Strict Pull Ups

Seated Dumbbell Press

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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