Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 12072018

RADD CrossFit – CrossFit

HAPPY BIRTHDAY MRS. SAMANTHA TOSCANO!!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 Minute Front Squat Hold with an empty barbell

+

Clean Progressions

Weightlifting

Front Squat (3X5)

Use 60% of 1RM for all sets

Work on technique

Squat Clean (1X75%)

Build up to a heavy single

Work on technique

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP…

6 Deadlift

4 Front Squat

2 Thruster
Rx+ (165/115)

Rx (135/95)

Scaled (95/65)

Scale the weight so it feels heavy

It should be possible to complete the movements unbroken, but difficult to maintain for the workout

Extra Credit

Metcon (AMRAP – Reps)

4 Sets…

1 Minute Calorie Ski

1 Minute Alternating DB Snatch (50/35)

1 Minute Wall Balls (20/14)

1 Minute Rest

FREE Download

Workout From Home

Let’s Chat