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

Friday, February 5, 2016

A: Skill Warm Up (Pistol) strength
3 sets
5 Weighted pistols each leg
Learning – 10 Air Squats
Practice – Body weight
Performance – Weighted

B: Prep
Snatch and Clean Progression

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

D: Met Con
CrossFit Games Open 15.4
AMRAP 8 minutes
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU Ups
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Continue adding 3 reps to the HSPU every rounds, and 3 reps to the clean every 3 rounds

Clean
RX 185/135
SC 165/115
BG 135/95

HSPU
RX HSPU
SC Short ROM
BG DB Push Press

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