CROSSFIT 10.12.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

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

SNATCH PULL?

WHY THE HELL SHOULD WE SNATCH PULL??

http://www.catalystathletics.com/exercise/97/Snatch-Pull/

WARM-UP

Coach’ Choice

BARBELL WORK

12min: Snatch Complex (SNATCH PULL + SNATCH + OHS)

E2MOM

* BC *

10min E2MOM

– 30 WALL BALLS

– 100m RUN

WOD

Metcon (Time)

50 – 35 – 20

– CAL ROW

– SITUPS

– DEADLIFTS @135/95#

* BC *

50 – 35 – 20

– JUMPING AIR SQUATS

– SITUPS

– KB DEADLIFTS

Rx PLUS

A. WARM UP

B. GYMNASTICS

– E2MOM x 10min

– 10 HSPU

C. SNATCH PULL + SNATCH + OHS

– E3MOM x 15min

D. WOD