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

CrossFit | 02192019

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SIGN UP FOR THE OPEN: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event. We will complete the workouts every Saturday during group classes from 2/23-3/23.

Register Here: https://games.crossfit.com/

RADD CrossFit – CrossFit

HAPPY BIRTHDAY BUFFA!!

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Warm-up

Warm-up (No Measure)

3 Sets with an empty barbell…

6 Power Cleans

6 Front Squats

6 Push Ups

Weightlifting

Back Squat (3X5 )

Use the same weight as last week or add 5 pounds if your form is solid

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP…

9 Power Cleans (155/105)

12 Handstand Push-ups

9 Front Squats (155/105)

12 Burpees Over the Bar
Scale the weight for the Power Cleans and Front Squats if needed

Reps for the Power Clean do not have to be touch and go so go heavy if possible

Reps for Front Squat do not need to be unbroken

Scale Handstand Push Ups to Burpees Over the Bar (2 sets per round)

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