CROSSFIT 9.11.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

TODAY’S RIPTIDE BLOG

By Coach Andrea – “How to utilize personal training”

http://bit.ly/1Ke9YGb

WE NEED HELP

Come help us do demo at the new location Friday and Saturday starting at 10am : 723 ne 2nd ave

MOBILITY (CrossFit’s code word for…. Yoga…)

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: Deadlift (E3MOM)

* BC *

3 Rounds

– 550m RUN

– 30 PUSH UPS

WOD

12min: Metcon (AMRAP – Rounds and Reps)

– 5 POWER SNATCH @135/95

– 10 TOES TO BAR

– 15 BOX JUMP OVERS

Rx PLUS

A. WARM UP

B. SNATCH

– 5min TO REACH A MAX in each

– HIGH HANG

– MID HANG

– LOW HANG

– FULL SNATCH + 2 OHS

C. DEADLIFTS

– E3MOM

– 5 x 3

D. WOD