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CrossFit | 11272018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets…

6 Overhead Squats with an empty barbell

20 Second hold at the bottom of each rep

Rest as needed between sets

Weightlifting

Overhead Squat (3X5)

Use 60% of 1RM for all sets

Work on technique

Squat Snatch (1X75%)

Build up to a heavy single or up to 75% of 1RM

Work on technique

Metcon

Metcon (Time)

10 Rounds For Time…

10 Wall Balls (20/14)

30 Double Unders
Scale Wall Balls to remain unbroken for the majority of the workout

Scale Double Unders to 15 reps per round or 10 Calorie Assault Bike

Extra Credit

Metcon (AMRAP – Rounds)

6 Minute EMOM…

5 Touch & Go Snatches (135/95)
Use a weight that you can complete unbroken for all six sets

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Workout From Home

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