07.11.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E2m: Split Jerk (5-4-3-3-3-2)

* Reach a 2RM for the day

Back Squat (3@70% – 3@80% – ME@90%)

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

WOD

Metcon (Time)

3rds

– 12 POWER CLEANS

– 12 PULL UPS

* 3min REST

3rds

– 9 PUSH JERKS

– 9 C2B PULL UPS

* 3min REST

3rds

– 6 CLUSTERS

– 6 BAR MUSCLE UPS

Rx+ @115/75

Rx @95/65

ROAD TO CRUSH

Perform all of today’s work plus:

– ROW SUB 1:35 PACE AS LONG AS POSSIBLE

– REST 2min

– ROW SUB 1:40 PACE AS LONG AS POSSIBLE

– REST 2min

– ROW SUB 1:45 PACE AS LONG AS POSSIBLE

– REST 2min

– ROW SUB 1:50 PACE AS LONG AS POSSIBLE