CROSSFIT 2.24.16

Riptide CrossFit – CrossFit

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WARM-UP

6min AMRAP

– 150m ROW

– 8 KB SWINGS

– 100m RUN

– 8 KB SNATCHES

USE REMAINDER OF 12MIN TO STRETCH AND MOBILIZE

SKILL WOD

12min

– CLEAN TECHNIQUE

– PUSH JERK TECHNIQUE

WOD

5min REST BETWEEN WOD A & B

A: Metcon (Time)

15 POWER CLEANS @135/95

15 PUSH JERKS

12 POWER CLEANS @155/105

12 PUSH JERKS

9 POWER CLEANS @185/115

9 PUSH JERKS
Bootcamp

15 – 12 – 9

– CAL ROW

– MEDBALL CLEANS

– WALL BALLS

B: Metcon (Weight)

EMOM for 21min

Min 1: 5 DEADLIFTS

Min 2: 7 HSPU

Min 3: 9 BOX JUMPS 24/16

Rx DL @225/135 first round

Increase every round (rx must)

Score = final round DL weight (must complete 5 DL within 60sec. Can be T&G or SINGLES)