RADD CrossFit – CrossFit
HAPPY BIRTHDAY ALEXANDER!!
Warm-up
Warm-up (No Measure)
Split Jerk Progressions
+
Shoulder Mobility (band stretch or lacrosse ball)
Weightlifting
Split Jerk (5X3)
Work on technique and increase the weight if your form is solid
Build to up to a heavy set of 3
Metcon
Metcon (AMRAP – Reps)
2 Rounds…
6 Minute AMRAP…
6 Toes to Bar
6 Power Cleans (155/105)
2 Minute Rest…
6 Minute AMRAP..
Calorie Bike, Row, or Ski
2 Minutes rest
Scale Toes to Bar to Hanging Knee Raises
Scale Power Cleans to a weight that allows you to complete touch and go reps or fast singles