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CrossFit | 09252018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minute EMOM…

Even: 100 Meter Row (sprint sets 3, 4, & 5)

Odd: 6 High-Hang Squat Cleans (add weight for sets 3, 4 & 5)

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Dynamic Stretch

Weightlifting

High-Hang Squat Clean (2, 2, 2, 2, 2)

AHAP (as heavy as possible ) for all 5 sets

Should be heavier than last week

Deadlift (5, 5)

Use 75-85% of 1RM for each set

Metcon

1000m Row (Time)

Max Effort 1000m Row
Beginner Pace: 2:00/500

Intermediate Pace: 1:50/500

Advanced Pace: 1:45/500

Extra Credit

Metcon (No Measure)

5 Minute Barbell Hold (225/155)
Deadlift the bar to the hip & hold it there…

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