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

Wednesday, April 5, 2017

A: Warm Up
3 sets
200 meter run
10 Air Squats
10 Push ups

B: Mobility/Prep
Mobility – coach’s choice
Review Snatch and Overhead Squat

C: Met Con
Complete two rounds for time
100 Double unders
15 Overhead squats 135/95
25 Burpees
Scale the number of reps for the double unders. Practice doubles for 2 minutes if not proficient. Scale the overhead squats to front squats and practice overhead squats during the snatch portion below.

D1: RADD Barbell
Find a heavy snatch
This may be power or full squat snatch. If you are not proficient in the overhead squat and scaled the met con to front squats then spend this time practicing OHS. If you are technically sound and feeling good go for a one rep max.

D2: Mobility
Foam Roll, Lax ball, Bands, or dynamic stretch

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