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CrossFit | 11142018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

Snatch Progressions


6 Minute EMOM…

2 Squat Snatches
These are not touch and go reps

Increase weight each set

Work up to 75% of your one rep max


Squat Snatch (8 X 1)

Continue to increase weight each set

Attempt a one rep max if form is good

You may complete more or less sets to find your one rep max


Metcon (AMRAP – Rounds and Reps)

Niky’s Birthday WOD

20 Minute AMRAP…

20 Power Snatches (75/55)

20 Toes to Bar

20 Calorie Bike or Row
Have a plan and grind through this workout

Reps for Snatches and Toes to Bar do not have to be unbroken

Mullarkey’s Extra Conditioning

RADD’s FINEST PREP 11201803 (AMRAP – Rounds and Reps)

12 Minute AMRAP…

15 Calorie Bike

15 Wall Balls

15 Pull Ups

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