RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets with an empty barbell
3 High Hang Power Snatches
3 Hang Power Snatches
3 Overhead Squats
3 Hang Squat Snatches
Weightlifting
Hang Squat Snatch (3, 3, 3, 3, 3)
The barbell starts at the hip and does not pass below the top of the knee
The barbell must be caught in the bottom of an overhead squat
The movement ends when the athlete stands all the way up
Metcon
Metcon (Time)
For Time… (10 Minute Cap)
15 Snatches (75/45)
15 Snatches (95/65)
15 Snatches (135/85)
15 Snatches (165/105)
Power Snatch or Squat Snatch are considered RX
Scale the Snatches to increase weight each set
Make 3 attempts before modifying the weight
Score: Add 1 second per rep not completed if workout is not completed under the time cap
Scaled & Masters Weights: (65/45), (75/55), (105/65), (115/75)
Extra Credit
Metcon (No Measure)
3X15 Lat Pull Downs
+
20 Minute run at a moderate pace
