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

Tuesday, March 7, 2017

A: Warm Up
3 rounds
4 Laps Shuttle Run
10 Hollow Rocks
10 Kettlebell Swings

B: Mobility/Prep
Mobility – coach’s choice
Review Hang Power Cleans

C: Gymnastics
10 minutes Handstand Push Up Practice

If proficient in the handstand push up work on consecutive reps with good mechanics. If you do not have handstand push ups practice on your limiting factor (kick ups, strength, kipping).

D: Met Con
2 Rounds
100 Double Unders
20 Hang Power Cleans 115/75
15 Chest to Bar Pull Ups

If you struggle with doubles, practice them for 3 minutes for each set. Choose a weight for the cleans that you are able to complete in two sets for each round. Fight for the chest to bar pull ups if you have them or scale to chin over the bar pull ups.

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