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CrossFit | 12112018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets With a PVC Pipe…

6 Overhead Squats

6 High Hang Power Snatches

6 High Hang Squat Snatches


Dynamic Stretch


Overhead Squat (3X5)

Use 65% of 1RM for all sets

Work on technique

Squat Snatch (1X80%)

Build up to a heavy single

Work on technique


Metcon (5 Rounds for reps)

20 Minute EMOM…

Minute 1 15/12 Calorie Bike

Minute 2 15 Burpee Box Jump Overs (24/20)

Minute 3 15 Front Squat (95/65)

Minute 4 Rest
Scale Burpee Box Jump Overs to Burpee Step Up and Over

Scale Front Squats to remain unbroken for all sets