08.01.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Today begins a much needed DELOAD week.

Dont be a HERO! Rest your body and follow the program.

We will focus on practicing technique and a few skills this week,

and continue with strength next week.

Road to Crush, follow the program.

OLYMPIC LIFTING

20min: Clean Complex (3 Pos, Top to Bottom)

* Work up to 75-80% of your C&J MAX & Perform it 3 times

WOD

* Technique Explanation for:

– ROW & TTB

30min: Metcon (Time)

– EMOM –

MIN 1: 30sec MAX ROW

MIN 2: 5 DEADLIFTS + 5 BOX JUMPS

MIN 3: MAX UNBROKEN TOES TO BAR