RADD CrossFit – Barbell Club
Warm-up
Warm-up (No Measure)
2 Sets With a PVC Pipe…
10 Heel to Toes
10 Pass Through
10 Overhead Squat 3-0-3
10 Ankle Rotations (both legs/both directions)
10 Squat Jumps as High as You Can
Weightlifting
High Hang Power Snatch (5, 5, 4, 3, 2)
5 Reps at 40%
5 Reps at 50%
4 Reps at 60%
3 Reps at 65%
2 Reps at 70%
Score 2 reps at 70%
Hang Power Snatch (2 rep max)
Build up to a 2 rep max
Must catch the bar above parallel
High Hang Power Clean (5, 5, 4, 3, 2)
5 Reps at 40%
5 Reps at 50%
4 Reps at 60%
3 Reps at 65%
2 Reps at 70%
Score 2 reps at 70%
Hang Power Clean (Build up to a 2 rep max)
Must catch the bar above parallel
Accessory
Metcon (No Measure)
4 Sets of 8 reps…
Strict Pull Ups
Seated Dumbbell Press