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CrossFit | 12042018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute Overhead Squat Hold with a PVC pipe

+

Snatch Progressions

Weightlifting

Squat Snatch (1X75%)

Build up to a heavy single

Work on technique

Overhead Squat (3X5)

Use 60% of 1RM for all sets

Work on technique

Metcon

Metcon (Time)

3 Rounds For Time…

10 Power Snatches

10 Power Clean & Jerks

10 Overhead Squat
Rx+ (135/95)

Rx (115/85)

Scaled (95/65)

NO SINGLES

Scale weight to complete as many touch and go reps as possible

2 Touch and go reps are the minimum number of reps you can complete in a set

Extra Credit

Metcon (3 Rounds for reps)

3 Sets…

10 V-Ups

10 Hollow Rocks

10 Second Hollow Hold

+

3 Sets….

8 Unbroken Bar Muscle Ups

or

8-12 Unbroken Kipping Pull Ups

or

8-12 Unbroken Kipping Swings

Rest as needed between sets
Score unbroken reps each round

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Workout From Home

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