Lifting 5.3

Announcements

Come Join us this Saturday as we kick off Phase 2 of our Nutrition Challenge. See Details Below:

We will be holding a nutrition workshop every Saturday during the month of February (4th, 11th, 18th, 25th).

The Nutrition “Talks” or “Lectures” held in January were to inform you the athlete, “Workshops” encourage your participation.

During the Workshops we will cover the following:
– Explanation of the APP we will use for tracking purposes
– Suggested Grocery List for the week
– Review of the Prior Week’s nutrition (done in partners)
– Question and answer of individual needs

Cost of Phase 2 will be $50 ($12.50 per workshop). To participate you must sign up for the entire month. How? Come on Saturday, we do the rest.

Riptide CrossFit – Olympic & Power Lifting

OLYMPIC LIFTING

Oly lifters see below:

Snatch Balance (1RM, 95%, 90%)

1 SNATCH BAL + 1 OHS

Pause: Back Squat (3RM, 3@95%, 3@90%)

Then…

JUMPING QUARTER SQUATS 3×3 @50% BS

Push Press (3RM, 3@95%, 3@90%)

STRENGTH WOD

Power Lifters see below:

Bench Press (6×6 @255/165)

Power Clean (1-2-3-3-2-1)