09.27.16

Riptide CrossFit – CrossFit

KNOWLEDGE DROP

Here we go and say HELLLLOOOO to the volume coming. Hope all you enjoyed the past strength cycle as it has come to an end and we focus for this month on lungs and gymnastics.

We will still be moving a barbell, but it will be with the intent of cycling through reps and gaining work capacity, not necessarily increasing strength.

Follow along as the Crush Team trains for the final 3 weeks leading to the GAMES, and come root us on Oct 15th and 16th in MIAMI.

OLYMPIC LIFTING

4 SETS:

Begin each section every 2min

30sec: Muscle-ups

Rest 90sec

5reps: Thruster (Build up AHAP)

Rest 90sec

WOD

7rds: Metcon (Time)

– 14 WALL BALLS

– 21 DOUBLE UNDERS

– 7 BURPEES

– 1min REST

ROAD TO CRUSH

RTC Perform this before everything else

7sets: Snatch Complex (Lift E90sec)

+ 1 POWER SNATCH

+ 3 OHS

+ 1 T&G SNATCH