05.06.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

Use 5 sets per exercize to work up to maxes for the day

Continue to work where you leave off in previous section

10min: Muscle Snatch (+ 1 SNATCH BALANCE)

10min: Snatch (3sec pause @knee & @squat)

10min: Snatch

WOD

COMPETITION FRIDAY

TEAMS OF 2

Ripped Games 16.1 (AMRAP – Reps)

10min AMRAP

– 100 DOUBLE UNDERS

– 80 C2B PU or PULL UPS

– 70 WALL BALLS

– 60 TOES TO BAR

– 50 HANG POWER SNATCHES

* Break up as desired

* Advanced (rx+) @115/75

* Intermed (rx) @95/55

* Beginner:

– 200 SINGLES

– 80 HAND RELEASE PUSH UPS

– 70 WALL BALLS @14/10

– 60 KNEES TO MIDLINE

– 50 HANG POWER SNATCHES @75/35