RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Minute EMOM…
Even: 100 Meter Row (sprint sets 3, 4, & 5)
Odd: 6 High-Hang Squat Cleans (add weight for sets 3, 4 & 5)
+
Dynamic Stretch
Weightlifting
High-Hang Squat Clean (2, 2, 2, 2, 2)
AHAP (as heavy as possible ) for all 5 sets
Should be heavier than last week
Deadlift (5, 5)
Use 75-85% of 1RM for each set
Metcon
1000m Row (Time)
Max Effort 1000m Row
Beginner Pace: 2:00/500
Intermediate Pace: 1:50/500
Advanced Pace: 1:45/500
Extra Credit
Metcon (No Measure)
5 Minute Barbell Hold (225/155)
Deadlift the bar to the hip & hold it there…
