CROSSFIT 9.21.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

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

BARBELL WORK

Snatch (EMOM for 12min)

* BC *

Coach’s Choice ABS

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
* BC *

21-15-9

– KB CLEANS

– DIPS

* 200m RUN BETWEEN ROUNDS

Rx PLUS

A. WARM UP

B. WOD

C. SNATCH

– EMOM x 12min

– Min 1-3 @75%

– Min 4-6 @80%

– Min 7-9 @85%

– Min 10-12 @80%

D. MUSCLE-UPS

– 3-5 Reps EMOM x 5min

**Today we focus on reversing the order of our work, in order to optimize our WOD, while regaining our composure when we move over to the OLY and GYMNASTICS work for the day. If you are not confident at SNATCHING yet, perform 1 to 2 reps per minute, and increase weight by feel. “Not confident” meaning you will fail reps at the percentages prescribed, or the percentages prescribed are not accurate for you. If you are confident snatching, do not take this note as a reason why to do whatever weight you feel like…if you want to experience results, STICK TO THE PERCENTAGES as close as possible. When you move on to the MUSCLE UPS, there are three tiers – those cannot perform a muscle up or have only performed one muscle up at a time – If this is you, focus on performing 3 attempts each minute…fail or not. Tier 2 are those of you who can always perform a rep or two but struggle performing multiple reps consistently. If this is you, push yourself to perform up to 3 reps, per minute. Tier 3 – You can do multiple reps in sets. Push yourself to perform 5 reps per minute. If you miss any reps, take one extra minute (6th minute) and perform the missing reps.