06.02.16

Riptide CrossFit – CrossFit

Thank you all for giving back to the box and donating to the SAVE THE PLATES cause! We were able to purchase plates, and more to come soon!

Ripped Games Athletes:
Mon + Tues TRAIN
Wed REST
Thurs + Fri TRAIN
Sat REST
Sun GET RIPPED!

WARM-UP

STRENGTH WOD

If you ARE doing RIPPED GAMES you may:

a) perform SNATCH WORK

b) perform CLEAN COMPLEX PRACTICE

– 10 Sets climbing (do not max)

– 1 CLEAN + 1 HANG CLEAN

* Do not perform entire RIPPED GAMES COMPLEX.

* Do not max…do not max…do not max. Work to about 85% as if you are warming up for the complex before actually doing it at the COMP.

10min: Muscle Snatch

– Work up to 1RM

10min: Power Snatch

– Work up to 1RM

E30s: Power Snatch (10×3 @70%)

– Stay on top of the clock

WOD

If you are doing RIPPED GAMES today is the last day to practice one of the WODs before Game Time. So you MAY opt out of this WOD and sub in one or two of the RIPPED GAMES WODS.

Metcon (Time)

1 Round

– 100cal ROW

– 50 PUSH PRESS

– 150 DOUBLE UNDERS

Rest 2min

15 – 12 – 9

– THRUSTERS

– KB SWINGS AMERICAN

* Rx @95/65 & 24/16