CROSSFIT 11.9.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

STAY IN TOUCH! JOIN THE GROUP

https://www.facebook.com/groups/riptidecrossfit/

RX PLUS PLEASE WATCH

Snatch Pull Exercise

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

*** Notice that the arms STAY RELAXED during the pull. There is no arm bend. When you bend the arms and pull the bar towards your chest, that is known as a Snatch High Pull. ***

WARM-UP

Coach’ Choice

WOD

Metcon (Time)

– 20 THRUSTERS @95/65#

– 20 SDHP

– 20 JERKS

– 20 OHS

– 20 FRONT SQUATS

* 5 BURPEES EMOM *

* BC *

– 20 DB THRUSTERS

– 20 DB SNATCHES (EACH ARM)

– 20 DB PUSH PRESS

– 20 OH PLATE LUNGES (EACH LEG)

– 20 DB FRONT RACK SQUATS

* 5 BURPEES EMOM *

Rx PLUS

A. WARM UP

B. Snatch Pulls (3×3 AHAP)

C. WOD