RADD CrossFit – CrossFit
Warm-up
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
Weightlifting
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
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