Hump Day

Riptide CrossFit – CrossFit

Warm-up

Review DB clean and thruster movments

F. Squat (7 x 2 )

7 sets of 2 Front Squats
All sets at the same weight, moderate to heavy load.

Take 3-4 warm up sets to build up to a moderate to heavy 2, then begin your 1st set of 7.

Metcon (Time)

400 m Run

18 DB/KB Power Clean RX: 55/33 KB: 53/35

400 m Run

15 DB/KB Thrusters

400 m Run

12 DB/KB F. Rack Lunges

400 m Run

9 DB/KB Clean and Jerk

(16 MIN CAP)

Accessory

Core Work:

3 Rounds.. for quality

20 Hollow Rocks

20 Hi to Low Planks

10 Supermans

20 Coffin Sit Ups (straight legged)

20 KB Romanian DL (moderate weight)