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

Friday, February 2, 2016

Friday
A: Skill Warm Up
8 “Tabata” intervals of Double Unders

B: Prep
:30 sec hold each with :5 sec transition
Dragon Pose tall
Dragon Pose floor
Pigeon
Down Dog

Clean Progression

C: OLY
Clean and Jerk
10 sets x 1 rep @ 85% add weight for last 2 reps (90-95%)

D: Met Con
On a 12 minute timer complete 21-18-15-12-9 reps for time
Bar Over Burpees
Hang clean

RX 135/95
SC 115/75
BG 95/65

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