Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 12212018

RADD CrossFit – CrossFit

**Holiday Schedule**
Sunday: 12/23/2018 – Regular Schedule
Monday: 12/24/2018 – 8:00 AM – 11:00 AM Open Gym / 8:30 AM and 9:30 AM CrossFit Group Classes
Tuesday: 12/25/2018 – CLOSED

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets With a PVC Pipe…

10 Overhead Squats

10 Power Snatches

10 Squat Snatches

Weightlifting

Overhead 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)

20 Minute EMOM…

Minute 1 15 Power Snatches (95/65)

Minute 2 15 Bar Over Burpees

Minute 3 15 Thrusters (95/65)

Minute 4 45 Double Unders

Minute 5 Rest
Scale Power Snatches and Thrusters to a weight that you can complete unbroken for the majority of the workout

Scale Double Unders to 30 Seconds of practice or 15/12 Calorie Bike

FREE Download

Workout From Home

Let’s Chat