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

CrossFit | 10022018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

1 Minute Hollow Hold

1 Minute Superman Hold

10 High Hang Squat Cleans

10 Front Squats

Weightlifting

High-Hang Squat Clean (1, 1, 1, 1, 1)

Each set should be challenging

Increase weight if technique is solid

Deadlift (5, 5, 5)

Use 75-85% of 1RM for each set

or

Use the same weight as last week

Metcon

Metcon (Time)

4 Rounds For Time…

10 Power Cleans (135/95)

15 Wall Balls (20/14)

20 Sit Ups
Scale Power Cleans to remain unbroken or to complete in 2 sets

Scale Wall Balls to remain unbroken

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