Lifting 3.1

Riptide CrossFit – Olympic & Power Lifting

OLYMPIC LIFTING

Oly lifters see below:

Jerk Complex (1RM, 95%, 90%)

5 PUSH PRESS + PAUSE JERK

Back Squat (5RM, 5@95%, 5@90%)

Then as accessory:

5×3 BACKSQUAT JUMPS @20%1RM

STRENGTH WOD

Power Lifters see below:

Back Squat (6×6 @375/225)

ACCESSORIES:

3×8 Backrack Stepups

3×30 KBS (Russian)