Workout

0

171218

Radon CrossFit – CrossFit

Back Squat (50%x5, 60%x5, 70%x5, 75%x5x4)

Metcon (4 Rounds for reps)

4 Rounds

AMRAP 3

3 Power Snatches, 95/65

6 Hand Release Push-ups

9 Air Squats

Rest 1 minute after each AMRAP
RX+

Power Snatch, 135/95

Handstand Push-ups

Supplemental Work

Work on goals!

Strict Pull-ups 8-8-8-8-8

A Look Into The Week:

Monday: Back Squat

Tuesday: Deficit Clean Lift Off

Wednesday: Gymnastics Work

Thursday: Front Squat

Friday: Deficit Snatch Deadlift

Saturday: Gymnastics Work

0

171216

Radon CrossFit – CrossFit

Gymnastics

Ring Dip practice for 15 minutes

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#
RX+

Toes To Bar

Barbell Weight, 115/75

Supplemental Work

Work on goals!!

Roll/Stretch problem areas

0

171215

Radon CrossFit – CrossFit

Snatch (3-3-3-3-3)

Try to increase the weight from two weeks ago

Metcon (Time)

40 Calorie Row/Air Dyne

35 Russian Kettlebell Swings, 53/35

30 Burpees
RX+

50 Calories

45 Kettlebell Swings, 53/35

40 Burpees

Supplemental Work

Work on goals!!

Incline Bench Press 4×10

A Look Into The Week:

Monday: Hang Snatch

Tuesday: Clean + Front Squat

Wednesday: Gymnastics Work

Thursday: Clean & Jerk

Friday: Squat Snatch

Saturday: Gymnastics Work

0

171214

Radon CrossFit – CrossFit

Clean and Jerk (Heavy 2+1)

Try to increase weight from two weeks ago

Metcon (Time)

4-8-12-16-20

DB Push Press, 35/20

Pull-ups

20 Doubles/x3 Singles after each round
RX+

Push Jerk, 135/95

Double Unders

Supplemental Work

Work on goals!

100 Abs of Choice

A Look Into The Week:

Monday: Hang Snatch

Tuesday: Clean + Front Squat

Wednesday: Gymnastics Work

Thursday: Clean & Jerk

Friday: Squat Snatch

Saturday: Gymnastics Work

0

171213

Radon CrossFit – CrossFit

Gymnastics

Pistol progressions for 15 minutes

ROMWOD (No Measure)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

12 Wall Balls, 20/14

10 Abmat Sit-ups
RX+

Wall Balls, 11ft/10ft

Med Ball Sit-ups, 20/14

Supplemental Work

Work on goals!!

Single Arm Floor Press 5×8/arm

A Look Into The Week:

Monday: Hang Snatch

Tuesday: Clean + Front Squat

Wednesday: Gymnastics Work

Thursday: Clean & Jerk

Friday: Squat Snatch

Saturday: Gymnastics Work