CROSSFIT 9.4.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

KNOWLEDGE DROP

Why do snatches from the hang?

http://bit.ly/1LPncbo

– – – – – 15min – – – – –

CHALLENGE BOARD

Did you challenge someone to something? What are you waiting for??! Don’t let the coaches have all the fun 🙂

YOGA

New Yoga Classes and Instructors this Thursday 6pm and Saturday 9am. Invite a friend for a free class and help provide us with feedback.

WARM-UP

Coach’ Choice

STRENGTH WOD

EMOM x 15min

Snatch

* BC *

4 SUPER SETS W/ DB’s

– 20 MILITARY PRESS

– 20 LATERAL RAISES

– 20 FRONT RAISES

– 20 SHRUGS

WOD

10min: Metcon (Time)

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

– THRUSTERS @95/65#

– TOES TO BAR

———————————

BOOT CAMP

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

– THRUSTERS (KB or DB)

10 – 20 – 30 – 40

– 50 – 40 – 30 – 20 – 10

– MOUNTAIN CLIMBERS

Rx PLUS

A. WARM UP

B. SNATCH (FROM LOW HANG)

– EMOM x 10min

– CLIMBING IN WEIGHT

C. BTN PUSH PRESS (SNATCH GRIP)

– 3 x 2

– E2MOM

D. OHS (10sec PAUSE @BOTTOM)

– 10 x 1

– E2MOM

E. WOD