Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 01282019

Announcements

**The 6:30 PM Group Class is Cancelled on Friday, February 1st**

Beauty and the Beast
Warm Up: 6:30 PM
First Heat: 7:00 PM

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets with an empty barbell…

6 Back Squats

6 Snatches

6 Calories

Weightlifting

Back Squat (5, 3, 1, 1, 1…)

5 reps @ 75%, 3 reps @ 85%, multiple sets of 1 rep @ 95%+

Attempt a one rep max if you are 100% certain you will set a personal record (PR)

Metcon

Metcon (Time)

8 Alternating Rounds with a Partner…

18/15 Calorie Sprint

6 Squat Snatches (165/105)
8 rounds total = 4 rounds each

One person working at a time

Partner A must complete one full round before Partner B begins

The Squat Snatches should be challenging (quick singles are recommended)

Scale Squat Snatches to Power Snatches if needed

Beauty & the Beast Prep

Beauty and the Beast Prep 1 (Time)

4 Rounds For Time…

25’ Handstand Walk or 50’ Bear Crawl

20/15 Calorie Row

10 Defecit Handstand Push Ups

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Workout From Home

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