CROSSFIT 9.8.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 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

SKILL WOD

PULL UPS (STRICT)

– 6 x 5 (or 10 RING ROWS)

* BC *

3 SETS

– 30/20cal ROW

– 15 RENEGADE ROWS

– 30 AIRSQUATS

WOD

16min: Metcon (Time)

21 – 15 – 9

– POWER CLEANS @135/95

– FRONT RACK LUNGES

– PUSH JERKS

* BC *

21 – 15 – 9

– SINGLE KB CLEANS

– SINGLE KB LUNGES

– SINGLE KB JERKS / PRESSES

Rx PLUS

A. WARM UP

– 500m ROW

– Stretch & Mobility

– 20 C2B in as few sets as possible

– 15 STRICT in as few sets

– 10 MUSCLE UPS in as few sets

B. SNATCH

– BEGIN E5MOM

– 15 @ 75% FOR TIME

– 10 @ 80% FOR TIME

– 5 @ 85% FOR TIME

C. SQUATS

– LIFT E3MOM / INCREASING WEIGHT

– 2 x 15 OVERHEAD SQUATS

– 3 x 10 FRONT SQUATS

– 4 x 5 BACK SQUATS

D. WOD

* Today’s work should be taken as a Monday – lots of volume, but meant to keep you moving. Don’t stay stagnant at any moment of training today. Warm up with a purpose. Maintain good posture during the row, using your lats and scapula to get ready for the gymnastics warm up that follows it. Move from the snatches with confidence onto the squats since they are just brute strength… eliminate any thinking and get it done! Increase every set and remember, the OHS and FS are the volume of the work…Stay conservative when it comes to the weights, because you should be ascending every set. If you run into a wall before the last set, you probably went too heavy, too early. Tackle the WOD with RX PLUS intensity. Although the volume is higher for this class, you should be gunning at the top times for the day…if not, WHY DO RX+ right? Have fun as you DO WORK!

Overhead Squat

Front Squat

Back Squat