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

CrossFit | 12132018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets with an empty barbell…

6 Shoulder Press

6 Hang Clean & Jerk (3 each arm)

Weightlifting

Shoulder Press (5X3)

Use 80% of 1RM for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP…

2 Rope Climbs

10 Dumbbell Hang Clean & Jerk (50/35)
Scale Rope Climbs to a shorter range of motion or Assisted Rope Climbs

Single arm DB Hand Clean & Jerk

5 Reps each arm

Scale the weight to remain unbroken

Extra Credit

Metcon (No Measure)

4 Sets…

50 Ft Handstand Walk

15 Deficit Handstand Push Ups

or

30 Second Handstand Hold

10 Handstand Push Ups

Scale Deficit HSPU/HSPU to remain unbroken

Rest as needed between sets

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