CROSSFIT 10.5.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

http://crossfitriptide.com/after-school/

PICK UP SOME PURE PHARMA AT THE BOX!

http://bit.ly/1YJcBG8

WARM-UP

Coach’ Choice

WOD

30min EMOM

– Min 1: 5 FRONT SQUATS @3/4-BW

– Min 2: 5 BENCH PRESS @BW

– Min 3: 5 RING DIPS @30/15#

* Clean the bar for the Front Squats

* BC *

– Min 1: 5 – 10 GOBBLET SQUATS

– Min 2: 5 – 10 PUSH UPS

– Min 3: 5 – 10 BOX DIPS

Rx PLUS

A. WARM UP

B. 1 P. SNATCH + 1 SNATCH + 1 OHS

– 15min to reach a MAX

C. WOD

D. SKILL WORK

– Choose a SKILL and work for 10min

Snatch Complex