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CrossFit | 10192018

RADD CrossFit – CrossFit

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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

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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