06.17.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Today is a Competition Friday – The WOD is focused around pushing yourself beyond your normal “training limits” and pushing your friends and partners.

Key Phrase today: Train with a purpose.

STRENGTH WOD

Bench Press (3@75% – 3@80% – ME@85%)

– SUPERSET EVERY SET with max rep 2-ARM DB ROW (same weight across the board)

* ME = At least 3 reps. If you get 2 – re-rack the bar and perform the 3rd

WOD

Metcon (Time)

– 50 OVERHEAD SQUATS @135/95

* Kicker:

Min 1-5: 25 DOUBLE UNDERS EMOM

Min 6-10: 5 BURPEES EMOM

CORE WOD

Optional at the end of class:

3 rounds:

– 20 MEDBALL SITUPS

– 1min REST

– 20 SUPERMEN

– 1min REST