10.03.16

Announcements

It’s time to take the Riptide 21 Day Challenge! Sign up today and talk to Crystal : https://www.crowdrise.com/riptides-21-day-challenge/fundraiser/

Riptide CrossFit – CrossFit

KNOWLEDGE DROP

We continue to build on moving the barbell and performing gymnastics in high intensity intervals.

Stay strong as the transition between cycles is NEVER easy, for any athlete or coach.

SKILL WOD

4 SETS:

Begin each section every 2:00min

45sec: Pull-ups

Rest

5reps: Thruster (all sets -10lbs of 5RM from last week)

Rest

WOD

5rds: Metcon (Time)

– 16 BURPEES

– 12 TOES TO BAR

– 8 OHS

– 1min REST

135/95 or 115/75

ROAD TO CRUSH

RTC Perform this before everything else

7sets: Power Snatch

+ 1 POWER SNATCH

+ 1 OHS

+ 1 FULL SNATCH