RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets with an empty barbell…
6 Shoulder Press
6 Hang Clean & Jerk (3 each arm)
Weightlifting
Shoulder Press (5X3)
Use 80% of 1RM for all sets
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP…
2 Rope Climbs
10 Dumbbell Hang Clean & Jerk (50/35)
Scale Rope Climbs to a shorter range of motion or Assisted Rope Climbs
Single arm DB Hand Clean & Jerk
5 Reps each arm
Scale the weight to remain unbroken
Extra Credit
Metcon (No Measure)
4 Sets…
50 Ft Handstand Walk
15 Deficit Handstand Push Ups
or
30 Second Handstand Hold
10 Handstand Push Ups
Scale Deficit HSPU/HSPU to remain unbroken
Rest as needed between sets