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

CrossFit | 11022018

RADD CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 Minute EMOM With an Empty Barbell…

6 Snatch Grip Deadlift

6 Power Snatches

6 Overhead Squats

Weightlifting

Squat Snatch (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

Metcon

Metcon (Time)

5 Rounds for Time…

3 Ring Muscle Ups

6 Deadlifts (225/155)

12 Calorie Bike, Row, or Ski
Modify Ring Muscle Ups to 6 Pull Ups/Jumping Pull Ups and 8 Burpees

Modify the weight for Deadlifts to remain unbroken each set

FREE Download

Workout From Home

Let’s Chat