RADD CrossFit – CrossFit
**Holiday Schedule**
Sunday: 12/23/2018 – Regular Schedule
Monday: 12/24/2018 – 8:00 AM – 11:00 AM Open Gym / 8:30 AM and 9:30 AM CrossFit Group Classes
Tuesday: 12/25/2018 – CLOSED
Warm-up
Warm-up (No Measure)
3 Sets With a PVC Pipe…
10 Overhead Squats
10 Power Snatches
10 Squat Snatches
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 (4 Rounds for reps)
20 Minute EMOM…
Minute 1 15 Power Snatches (95/65)
Minute 2 15 Bar Over Burpees
Minute 3 15 Thrusters (95/65)
Minute 4 45 Double Unders
Minute 5 Rest
Scale Power Snatches and Thrusters to a weight that you can complete unbroken for the majority of the workout
Scale Double Unders to 30 Seconds of practice or 15/12 Calorie Bike