RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Overhead Squat Hold with a PVC pipe
+
Snatch Progressions
Weightlifting
Squat Snatch (1X75%)
Build up to a heavy single
Work on technique
Overhead Squat (3X5)
Use 60% of 1RM for all sets
Work on technique
Metcon
Metcon (Time)
3 Rounds For Time…
10 Power Snatches
10 Power Clean & Jerks
10 Overhead Squat
Rx+ (135/95)
Rx (115/85)
Scaled (95/65)
NO SINGLES
Scale weight to complete as many touch and go reps as possible
2 Touch and go reps are the minimum number of reps you can complete in a set
Extra Credit
Metcon (3 Rounds for reps)
3 Sets…
10 V-Ups
10 Hollow Rocks
10 Second Hollow Hold
+
3 Sets….
8 Unbroken Bar Muscle Ups
or
8-12 Unbroken Kipping Pull Ups
or
8-12 Unbroken Kipping Swings
Rest as needed between sets
Score unbroken reps each round