1.9.17

Announcements

Accountability Groups Begin Today
Team up with 2 other people in your same class
Stay after class and do one of the options
1. LOOK GOOD: Focused on incorporating some globo-gym exercizes to build muscle, lose weight, trim core

2. LIFTING: Focused on improving strength and technique in Oly and Power lifting.

3. Rx+: Focused on improving skills and strength needed to take your fitness to the next level.

For best results, push your group to stick to one program for the next 4 weeks and communicate daily about your goals, performance, and nutrition.

Ask your coach for guidence..any program is universally scalable.

Riptide CrossFit – CrossFit

WARM-UP

– 400m JOG

– 5min LACROSSE BALL UPPER BODY

– 5min PVC SNATCH SESSION

Weightlifting

E3MOM for 15min

5×4: Snatch (@70%)

WOD

12min: Metcon (AMRAP – Rounds and Reps)

– 6 TOES TO BAR

– 9 RING DIPS

– 12 PUSH UPS

ACCOUNTABILITY HW

Choose 1:

A. Look good

4 supersets:

– 10 BENCH PRESS

– 10 HAMMER CURLS

– 25 ANY STYLE ABS

B. Lift & Rx+

7 supersets:

– 2 BENCH PRESS

– 2 STRICT MUSCLE UPS