2.27.17

Riptide CrossFit – CrossFit

OLYMPIC LIFTING

8min: Snatch Complex (EMOM: 1 FULL SNATCH + 1 OHS)

“Look good”

8min EMOM

Min 1: 30sec ROW

Min 2: 30sec PUSH UPS

Min 3: 30sec AIRSQUATS

Min 4: 30sec MEDBALL SLAMS

WOD

12min TIME CAP

Metcon (Time)

– 25 OVERHEAD SQUATS

– 50 WALL BALLS

– 100 DOUBLE UNDERS

Rx+ @145/100

Rx @125/80

STRENGTH WOD

Perform this at the end of class (optional).

All squatting should be done under 15min.

Front Squat (5@65% / 5@75% / MAX @85%)

“Look Good”

5 SETS

– 20 SITUPS (any style)

– 20 RUSSIAN TWISTS

– 1min PLANK HOLD

COOL-DOWN

400m Run (Time)

Max Effort 400m Run