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

CrossFit | 05.11.2020

CrossFit | 05.11.2020

Warm-up
Warm-up
400 Meter Run

1 set
9 Right Arm Dumbbell Deadlifts
6 Right Arm Dumbbell Hang Power Cleans
3 Right Arm Dumbbell Push Jerks
9 Left Arm Dumbbell Deadlifts
6 Left Arm Dumbbell Hang Power Cleans
3 Left Arm Dumbbell Push Jerks

Workout
Metcon (Time)
A) CrossFit
Complete For Time
800 Meter Run with weighted vest 20/14

5 rounds of
9 Right Arm Dumbbell Deadlifts
6 Right Arm Dumbbell Hang Power Cleans
3 Right Arm Dumbbell Push Jerks
9 Left Arm Dumbbell Deadlifts
6 Left Arm Dumbbell Hang Power Cleans
3 Left Arm Dumbbell Push Jerks
*No Vest

800 Meter Run with weighted vest 20/14

B) Minimal Equipment
Complete For Time
800 Meter Run with weighted backpack

5 rounds of
9 Right Arm Dumbbell Deadlifts
6 Right Arm Dumbbell Hang Power Cleans
3 Right Arm Dumbbell Push Jerks
9 Left Arm Dumbbell Deadlifts
6 Left Arm Dumbbell Hang Power Cleans
3 Left Arm Dumbbell Push Jerks
*No Vest

800 Meter Run with backpack

C) Bodyweight
Complete For Time
800 Meter Run

5 rounds of
18 Backpack Deadlifts
12 Backpack Hang Power Cleans
6 Backpack Push Jerks

800 Meter Run

5 Free Workouts

FREE Download – Baseline Nutrition Plan

Request Information