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CrossFit | 10102018

RADD CrossFit – CrossFit

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Warm-up (No Measure)

3 Sets without putting the empty barbell down

6 Deadlifts

6 Hang Power Cleans

6 Front Squats

6 Push Jerks


Hang Squat Clean (3, 3, 3, 3, 3)

The barbell starts at the hip and does not pass below the top of the knee

The barbell must be caught in the bottom of a front squat

The movement ends when the athlete stands all the way up
AHAP for all 5 Sets

Deadlift (5, 5, 5)

Use 75-85% of 1RM for each set


Use the same weight as last week


Metcon (Time)

6 Rounds For Time…

6 Deadlifts (135/95)

5 Hang Clean

4 Push Jerk

3 Ring Muscle Ups
Scale the barbell complex movements to complete each set unbroken

Scale Ring Muscle Ups to Bar Muscle Ups, Burpee Chest to Bar Pull Ups, Burpee Pull Ups, or Burpee Jumping Pull Ups

Mullarkey’s Extra Conditioning

Extra Conditioning | 10201803 (3 Rounds for time)

3 Rounds…

1 Round Every 3:30

3 Bar Muscle Ups

9 Chest to Bar Pull Ups

3 Bar Muscle Ups

15 Calorie Ski

Rest remainder of time


3 Rounds

1 Round Every 3:30

15 Pull-Ups (scale to hardest variation of a pull-up)

15 Calorie Ski
***NEW*** Four additional conditioning pieces will be posted each month. If you wish to complete them we recommend trying to commit to doing as many pieces as you can consistently complete each week. We recommend trying to complete the same pieces each week over the course of the month. For example, if you can complete pieces 1 and 2 during the first week, we recommend doing those pieces each week for the rest of the month. If you would like more guidance feel free to ask one of our coaches which piece would be the most beneficial for you and how to more appropriately scale it.

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