RADD CrossFit – CrossFit
HAPPY BIRTHDAY MRS. SAMANTHA TOSCANO!!
Warm-up
Warm-up (No Measure)
1 Minute Front Squat Hold with an empty barbell
+
Clean Progressions
Weightlifting
Front Squat (3X5)
Use 60% of 1RM for all sets
Work on technique
Squat Clean (1X75%)
Build up to a heavy single
Work on technique
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP…
6 Deadlift
4 Front Squat
2 Thruster
Rx+ (165/115)
Rx (135/95)
Scaled (95/65)
Scale the weight so it feels heavy
It should be possible to complete the movements unbroken, but difficult to maintain for the workout
Extra Credit
Metcon (AMRAP – Reps)
4 Sets…
1 Minute Calorie Ski
1 Minute Alternating DB Snatch (50/35)
1 Minute Wall Balls (20/14)
1 Minute Rest