1.13.17

Announcements

Accountability program was great this week. Get ready to come next week and work day by day on your nutrition by discussing with your partner and coaches the first 5min of class.

Tomorrow Saturday at 9am a small group of us will be meeting at the gym to go for a 3 mile jog/run. Be there or be square. Group leaves at 9:10am.

Riptide CrossFit – CrossFit

WARM-UP

– 10min Light Stretch

STRENGTH WOD

1. Look Good:

4-5 Sets

– 15 BALL SLAMS

– 15 RENEGADE ROWS

– 1min PLANK HOLD

– 1min REST

2. Perform:

Take 20min to perform a 1RM CLEAN & JERK

WOD

Metcon (Time)

– 30 BACK SQUATS

– 15 MUSCLE UPS or 30 PULL UPS

– 20 BACK SQUATS

– 10 MUSCLE UPS or 25 PULL UPS

– 10 BACK SQUATS

– 5 MUSCLE UPS or 20 PULL UPS

Rx+ 185/125

Rx 165/105

ACCOUNTABILITY HW

Look Good & Perform:

5 Sets

– 60 DOUBLE UNDERS

– 6 BENCH PRESS @BW

– Rest As Needed