03.21.16

Riptide CrossFit – CrossFit

WARM-UP

2 Rds

– 200m RUN

– 20 JUMP ROPE

– 10 BROAD JUMPS

– 5 PUSH UPS

* Stretch for remainder of 10min

SKILL WOD

2-3 Rounds, Not Timed:

– 30 DOUBLE UNDERS

– 10 PISTOLS @30/15

– 20sec HS HOLD OR PLANK HOLD

– 5 HSPU OR 12 PUSH UPS

* 10min time cap

STRENGTH WOD

On a continuous clock:

At 0:00 – Every 90sec for 6min:

– 2 MUSCLE CLEANS (not T&G)

At 8:00 – In 10min, work up:

– POWER CLEAN & PUSH JERK

At 20:00 – Complete 4rds for max reps:

– 30sec CLEAN & JERK @50% of above

– 30sec REST

WOD

“CLEAN AMANDA”

Metcon (Time)

9 – 7 – 5

– SQUAT CLEAN @185/125

– MUSCLE UP or 4-3-2 ROPE CLIMBS

*10min time cap

1RM: Clean and Jerk (enter heavy weight here)

4xMAX: Clean and Jerk (enter max reps here)