RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets with an empty barbell
3 Hang Power Cleans
3 Front Squats
3 Push Press
3 Push Jerks
+
Dynamic Stretch
Weightlifting
Hang Squat Clean (2, 2, 2, 2, 2)
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
Should be heavier than last week
Deadlift (5, 5, 5, 5)
Use 75-85% of 1RM for each set
Metcon
Metcon (6 Rounds for weight)
6 Minute EMOM…
5 Unbroken Clean & Jerks
Beginner: (95/65)
RX: (135/95)
RX+: (165/125)
Unbroken means touch & go reps
The set does not count if the reps are not unbroken
Mullarkey’s Extra Conditioning
RADD’s Finest Prep 10201803 (3 Rounds for time)
1 Round Every 3 Minutes x 3 rounds
5 Thrusters (heavy)
10 Burpees
