Monday 6/9 WOD

Main – CrossFit

We are back after a day’s rest following our Throwdown! The competition was physically demanding, but hopefully was manageable to recover from like any other day of training. Take it easy today and listen to your body as it gets going. If anything feels off, back off and take it easy on the weight, ensuring proper technique!

For Road To Crush: For those of you interested in competing in the Crush Games, tomorrow is the registration at 8pm EST. Since so many people want to participate in this event, expect the registration to close within an hour or two, so if you want to give this one a shot, be ready to register right at the time the registration opens up.

The programming continues for RTC with the our second week of the second month of the Strength Program. Make sure you ice and do mobility pre and post wods as this is a very physically taxing and demanding program.

Unstoppable Together – Riptide CrossFit

View Public Whiteboard

WU

Coach’s Choice

SWOD

:20: Bench Press (5@65%, 5@75%, AMRAP@85%)

WOD

:40: Metcon (Time)

Run 533m
30 KB Swings @24/16kg (Russian)
15 Burpees
20 KB Swings
10 Burpees
10 KB Swings
5 Burpees
Run 200m

Road To Crush

1-Mile Run (Time)

Max Effort 1-Mile Run
Take it Easy – Just For Warm Up

Push Jerk (Establish 5RM from the rack)

Ring Dips ( 3×20 AHAP Weighed)

Metcon (Time)

***OPTIONAL***
6x50m Sprint Accelerations
90sec Rest

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