RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Snatch Progressions
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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
Weightlifting
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
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
