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

CrossFit | 10302018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

6 Minute EMOM With an Empty Barbell…

6 Deadlifts

6 Power Cleans

6 Front Squats

Weightlifting

Squat Clean (3, 3, 3, 3, 3)

AHAP for all 5 Sets

NOT TOUCH AND GO REPS

Each rep should be taken from the ground

Allow 3 – 5 seconds between reps

Work on your set up and approach to the bar

Deadlift (3, 3, 3 )

Heavier than last week for each set

or

Use 75-85% of 1RM for each set

Metcon

Metcon (Time)

21 – 15 – 9

Push Press (95/65)

Calorie Row
Push Press Scaled Weight (65/55)

Mullarkey’s Extra Conditioning

RADD’s Finest Prep 10201802 (3 Rounds for time)

Every 10 Minutes For 3 Rounds

800 Meter Run

5 Rope Climbs

25/20 Calorie Bike

FREE Download

Workout From Home

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