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CrossFit | 07282018

RADD CrossFit – CrossFit

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COMP: Metcon (Time)

Summer battleground event 3

150 Double Unders/200 Single Unders

50 Alternating DB Snatch 50/35 35/20

35 Box Jump Over 24/20 (scaled may step up)

15 Bar Muscle Ups/ 20 Pull Ups

35 Box Jump Over 24/20 (scaled may step up)

50 Alternating DB Snatch 50/35 35/20

150 Double Unders/200 Single Unders
8 minute cap. You may split the work up any way you prefer.

COMP: Snatch Complex

1 Snatch

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat
No regrip or dropping the barbell.

COMP: Clean Complex

1 Clean

1 Hang Clean

1 Front Squat

1 Shoulder to Overhead
No dropping the barbell

TEAM: Metcon (Time)

Complete the following with a partner for time

50 Burpees

50 Deadlifts 135/95

50 Handstand Push Ups

40 Burpees

40 Deadlifts 185/135

40 Handstand Push Ups

30 Burpees

30 Deadlifts 225/155

30 Handstand Push Ups

20 Burpees

20 Deadlifts 275/205

20 Handstand Push Ups

10 Burpees

10 Deadlifts 315/225

10 Handstand Push Ups
30 minute cap. You may split the work up any way you prefer. The reps do not have to be split down the middle. Scale the deadlift weight and build up each set. Your last set should be challenging. Scale the HSPU to 1 or 2 abmats or Kick ups or box HSPU or Hand Release Push Ups.

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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