RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
6 Minute EMOM With an Empty Barbell…
6 Deadlifts
6 Power Cleans
6 Front Squats
Weightlifting
Squat Clean (3, 3, 3, 3, 3)
AHAP for all 5 Sets
NOT TOUCH AND GO REPS
Each rep should be taken from the ground
Allow 3 – 5 seconds between reps
Work on your set up and approach to the bar
Deadlift (3, 3, 3 )
Heavier than last week for each set
or
Use 75-85% of 1RM for each set
Metcon
Metcon (Time)
21 – 15 – 9
Push Press (95/65)
Calorie Row
Push Press Scaled Weight (65/55)
Mullarkey’s Extra Conditioning
RADD’s Finest Prep 10201802 (3 Rounds for time)
Every 10 Minutes For 3 Rounds
800 Meter Run
5 Rope Climbs
25/20 Calorie Bike