CROSSFIT 9.9.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

HELP US DEMO

This Friday and Saturday starting at 10am 723 ne 2nd ave Fort Lauderdale, FL

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

5 x 3: Front Squat (E3MOM)

* BC *

3 Rounds

– 1min WALL BALLS

– 1min RUSSIAN TWISTS

– 1min BALL SLAMS

– 1min to RUN 100m

WOD

18min: Metcon (AMRAP – Rounds and Reps)

– 4 HSPU

– 8 AMERICAN KBS @32/24kg

– 12 CAL ROW / 200m RUN

* Count RUN as 12 reps

Rx PLUS

A. WARM UP

B. CLEAN & JERK

– 1rep EMOM x 10min

– CLIMBING IN WEIGHT

C. FRONT SQUATS

– E3MOM

– 5 x 3

D. WOD

* Although today we tackle less volume, tackle it at high intensity. Aim at performing the CLEAN & JERKS with finesse and control. The 10th minute should look as good as the 1st minute. Don’t let weight dictate how you dance with the bar. Moving to the FRONT SQUATS, think heavy. Plan your sets to reach a 3RM if possible. For the WOD, aim at the leader board. Stay competitive and show your progress in this class by wodding like the best!

Clean and Jerk