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CrossFit | 01112019

RADD CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets…

5 Hang Power Snatches

5 Overhead Squats

5 Power Snatches

5 Squat Snatches


Squat Snatch (1X85%+)

Build up to a heavy single

Attempt a 1RM is form is good


Metcon (AMRAP – Reps)

5 Rounds…

Minute 1 AMRAP Calorie Row

Minute 2 AMRAP Dumbbell Snatches (50/35)

Minute 3 AMRAP Toes to Bar

Minute 4 Rest
Score is total reps

Dumbbell Snatches are NOT alternating

Scale Dumbbell Snatches to a weight you can hold unbroken for at least 20 Seconds per arm

Scale Toes to Bar to Knees above eye level or V-Ups

Beauty & the Beast Prep

Metcon (No Measure)

14 Minute EMOM…

Min 1 1 Clean or Snatch (heavy) & 8 Bar Over Burpees

Min 2 3 Bar Muscle Ups 30 Double Unders