Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 11.10.2020

CrossFit | 11.10.2020

Warm-up
Warm-up
10 PVC Pipe Pass Throughs
10 PVC Pipe Windmills
10 Overhead Squats
10 Hang Power Snatches

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
Complete 21-18-15-12-9 reps for time
Hang Power Snatches 75/55
Overhead Squats 75/55
Toes to Bar

B) Minimal Equipment
Complete 21-18-15-12-9 reps for time
DB or KB Hang Power Snatches
DB or KB Overhead Squats
Toes to DB or KB

C) Bodyweight
Complete 21-18-15-12-9 reps for time
Vertical Jumps
Air Squats
V-Ups

Choose a weight for the BB that is light. Break up the toes to bar early to avoid failure.

Extra Credit
Metcon
3 sets
30 Swimmers Kicks
30 Flutter Kicks

Supplemental Programming

Weightlifting
Bench Press (5, 5, 5)
Complete 3 working sets. Each set should be challenging and feel like 75-85% effort.

Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs

Gymnastics
Dips (Max reps)
Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips

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