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CrossFit | 10122018

RADD CrossFit – CrossFit

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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


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 (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

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