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CrossFit | 09192018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

10 High-Hang Power Snatches (PVC Pipe or Empty Barbell)

10 Overhead Squats

10 Kipping Swings

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Dynamic Stretch (Spiderman, Pigeon, Iron Cross)

Weightlifting

High-Hang Squat Snatch (3, 3, 3, 3, 3)

AHAP (as heavy as possible ) for all 5 sets

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Maintain standards throughout the workout:

Pull Up – chin over bar at the top & full lockout at the bottom

Push Up – hips in line with shoulders at the top & chest touches the ground at the bottom

Squat – hips in line with knees & shoulders at the top & butt below parrallel at the bottom

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