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

CrossFit | 10172018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets with an empty barbell

3 Hang Power Cleans

3 Front Squats

3 Push Press

3 Push Jerks

+

Dynamic Stretch

Weightlifting

Hang Squat Clean (2, 2, 2, 2, 2)

The barbell starts at the hip and does not pass below the top of the knee

The barbell must be caught in the bottom of a front squat

The movement ends when the athlete stands all the way up
AHAP for all 5 Sets

Should be heavier than last week

Deadlift (5, 5, 5, 5)

Use 75-85% of 1RM for each set

Metcon

Metcon (6 Rounds for weight)

6 Minute EMOM…

5 Unbroken Clean & Jerks

Beginner: (95/65)

RX: (135/95)

RX+: (165/125)
Unbroken means touch & go reps

The set does not count if the reps are not unbroken

Mullarkey’s Extra Conditioning

RADD’s Finest Prep 10201803 (3 Rounds for time)

1 Round Every 3 Minutes x 3 rounds

5 Thrusters (heavy)

10 Burpees

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