11.18.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

OLYMPIC LIFTING

Take 25 minutes to build to a 1-RM

Snatch

If you dont have much interest in the SNATCHING heavy business, go for a 1-RM DEADLIFT

WOD

Metcon (Time)

– 5 PUSH JERKS

– 10 POWER CLEANS

– 15 BACK SQUATS

– 550m RUN

– 15 BACKSQUATS

– 10 POWER CLEANS

– 5 PUSH JERKS

Rx+ @185/125

Rx @155/105

SKILL WOD

Optional at the end of class

4 Sets of:

– 9 HSPU

– 6 PULL UPS

– 3 MUSCLE UPS

*These sets should be done for skill and capacity. Scale appropriately – If HSPU are easy, do them strict, or DEFICIT 4/2″. Same for Pull Ups, do C2B, unbroken, etc.