RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets…
6 Overhead Squats
6 Kettlebell Swings
20 Double Unders
Weightlifting
Hang Squat Snatch (2, 2, 2, 2, 2)
The barbell starts at the hip and does not pass below the top of the knee
The barbell must be caught in the bottom of an overhead squat
The movement ends when the athlete stands all the way up
AHAP for all 5 sets
Should be heavier than last week
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP…
8 Deadlift (185/135)
12 Kettlebell Swings (53/35)
24 Double Unders
Scale Deadlifts & Kettlebell Swings to remain unbroken for the majority of the workout
Scale Double Unders to 12 reps per round or 10 Assault Bike Calories
Mullarkey’s Extra Conditioning
RADD’s Finest Prep 10201804 (AMRAP – Rounds and Reps)
25 Minute AMRAP
15/12 Calorie Row
15 Wall Balls (20/14)
15/12 Calorie Ski
15 Pull Ups
Set a moderate pace you expect to be able to maintain for 25 minutes
Scale to a set of Pull Ups you can complete unbroken
