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CrossFit | 12142018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8 Tabata Rounds…

Double Unders

Weightlifting

Front Squat (3X5)

Use 65% of 1RM for all sets

Work on technique

Squat Snatch (1X80%)

Build up to a heavy single

Work on technique

Metcon

Metcon (4 Rounds for reps)

4 Rounds…

3 Minute AMRAP

60 Double Unders

12 Chest to Bar Pull Ups

AMRAP Squat Cleans (155/105)

1 Minute Rest Between Rounds
Scale Double Unders to 30 Reps or 1 Minute of Attempts

Scale Chest to Bar Pull Ups to Chin Over Bar Pull Ups, or 20 Bar Rows

Scale Squat Cleans to a moderate/heavy weight

Singles are recommended for Squat Cleans

Score total number of Squat Cleans per round

Extra Credit

2000 Meter Ski (Time)

For Time…

2000 Meter Ski

5 Free Workouts

FREE Download – Baseline Nutrition Plan

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