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CrossFit | 10.13.2020

CrossFit | 10.13.2020

Warm-up
Warm-up
4 minute AMRAP
Double Under Practice

Dynamic Stretch

Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
30 Double Unders
15 Bar Over Burpees
6 Power Cleans 165/105
3 Front Squats 165/105

B) Minimal Equipment
20 minute AMRAP
60 Single Unders
15 Burpees Over DB or KB
6 DB or KB Power Cleans
3 DB or KB Front Squats

C) Body weight
20 minute AMRAP
60 Jumping Jacks
15 Burpees Over Object
9 Squat Jumps to a Target

This workout is a sprint. Choose a weight for the push jerks that you are able to complete the set of 21 in no more than 3 sets.

Extra Credit
Metcon
3 sets
10 Hollow Rocks
20 Sit Ups

Supplemental Programming

Weightlifting
Shoulder Press (7)
Build up to a heavy set of 7 reps

Accessory
Dumbbell Strict Press (10, 10, 10)
Use two dumbbells

Use DBs, KBs, or backpack.
Single Arm Dumbell Press (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Muscle Up Practice (Max reps)

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