2.22.17

Announcements

ACCOUNTABILITY HOMEWORK :
Sign-up for the CrossFit Open today! Click the link below
http://crossfitriptide.com/2017/02/11/8396/
The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#1 WATCH PARTY : 7:45PM
FRIDAY NIGHT HYPE : 5PM-8PM
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Friday Night Hype is a BYOB and snacks, pizza, etc… come hangout with us, do the workout, and meet some new faces. Invite a friend!!

Riptide CrossFit – CrossFit

WARM-UP

6min AMRAP

– 150m ROW

– 8 KB SWINGS

– 100m RUN

– 8 KB SNATCHES

USE REMAINDER OF 12MIN TO STRETCH AND MOBILIZE

SKILL WOD

12min

– CLEAN TECHNIQUE

– PUSH JERK TECHNIQUE

WOD

5min REST BETWEEN WOD A & B

A: Metcon (Time)

12-9-6

CAL ROW

POWER CLEAN & JERKS

12 @135/95

9 @165/105

6 @185/115
“Look Good”

15 – 12 – 9

– CAL ROW

– MEDBALL CLEANS

– WALL BALLS

B: Metcon (Time)

5rds

– 5 HSPU

– 5 BOX JUMPS

– 5 DL

DEADLIFT LADDER

@225/135

@245/145

@275/165

@295/175

@315/185