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

CrossFit | 12142018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8 Tabata Rounds…

Double Unders

Weightlifting

Front Squat (3X5)

Use 65% of 1RM for all sets

Work on technique

Squat Snatch (1X80%)

Build up to a heavy single

Work on technique

Metcon

Metcon (4 Rounds for reps)

4 Rounds…

3 Minute AMRAP

60 Double Unders

12 Chest to Bar Pull Ups

AMRAP Squat Cleans (155/105)

1 Minute Rest Between Rounds
Scale Double Unders to 30 Reps or 1 Minute of Attempts

Scale Chest to Bar Pull Ups to Chin Over Bar Pull Ups, or 20 Bar Rows

Scale Squat Cleans to a moderate/heavy weight

Singles are recommended for Squat Cleans

Score total number of Squat Cleans per round

Extra Credit

2000 Meter Ski (Time)

For Time…

2000 Meter Ski

FREE Download

Workout From Home

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