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

CrossFit | 11132018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Clean Progressions

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6 Minute EMOM…

2 Squat Cleans
These are not touch and go reps

Increase weight each set

Work up to 75% of your one rep max

Weightlifting

Squat Clean (8 X 1)

Continue to increase weight each set

Attempt a one rep max if form is good

You may complete more or less sets to find your one rep max

Metcon

Metcon (Time)

For Time…

21 – 15 – 9

Push Ups

Kettlebell Swings (53/35)
Look at your score on 10/1/18 and plan to be as far below half the time as possible

Use the same modifications for Kettlebell Swings and Push Ups as 10/1/18

Mullarkey’s Extra Conditioning

RADD’S FINEST PREP 11201802 (AMRAP – Rounds)

Every 2 Minutes for 20 Minutes…

200 Meter Run

1 Rope Climb

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Workout From Home

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