05.05.17

Riptide CrossFit – CrossFit

STRENGTH WOD

“CLASSIC FRIDAY”

Back Squat (3×5 @85%)

WOD

Metcon (Time)

– 10 AMERICAN KB SWINGS

– 10 BURPEE BOX JUMP OVERS

– 20 AMERICAN KB SWINGS

– 10 BURPEE BOX JUMP OVERS

– 30 AMERICAN KB SWINGS

– 10 BURPEE BOX JUMP OVERS

– 40 AMERICAN KB SWINGS

– 10 BURPEE BOX JUMP OVERS

– 50 AMERICAN KB SWINGS

– 10 BURPEE BOX JUMP OVERS

24/16kg

COMP TRAIN

Before anything else:

Clean Complex (reach a max)

1 POWER CLEAN + 1 FRONT SQUAT

Then…

CLEAN PULLS (5 off CLEAN)

3×5 @90%

2×5 @95%