Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 01302019

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 Push Press

6 Deadlifts

6 Good Mornings

6 Hang Cleans

Weightlifting

Deadlift (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 (AMRAP – Reps)

4 Rounds…

1 Minute AMRAP Push Press (75/55)

1 Minute AMRAP Box Jumps (24/20)

1 Minute AMRAP Hang Cleans (75/55)

1 Minute Rest
Scale Push Press and Hang Cleans to a light weight that allows you to complete 2 or 3 big sets per minute

Scale the height of the box jump to meet the same demands

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