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CrossFit | 10032018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

5 Press

5 Push Press

5 Push Jerk Drops

5 Push Jerks

+

Banded Shoulder Mobility

Weightlifting

Shoulder Press (5, 5, 5, 5, 5)

Use 75-85% of 1RM for each set

or

Use the same weight as last week

Metcon

Metcon (AMRAP – Rounds)

Complete The Following Every 2 Minutes for 18 Minutes…

1 Rope Climb

10 Push Jerks (95/65)

100 Meter Row
Scale Rope Climbs to 2 Assisted Rope Climbs if needed

Scale Push Jerks to remain unbroken every set

The 100 Meter Row is an all out sprint

*Score Completed Rounds*

Extra Credit

Metcon (No Measure)

Barbell Curls (Empty Barbell)

30, 30, 30

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