Happy Tuesday!

Riptide CrossFit – CrossFit

Warm-up

Movement Prep

Barbell Prep Work:

5 Dip and High Pull (from the high hang, keeping shoulders behind the bar)

5 Hang High Pull (from the mid thigh, shoulders over the bar)

5 High Pull ( from below the knee)

3 Muscle Snatches

3 OHS

3 Snatch Balances (to parallel)

3 Power Snatch (w/3 sec pause in the catch)

**Take 2-3 sets of 5-7 reps to determine starting load for first set in weighlifting session**

Weightlifting

Power Snatch (15 – 12 – 9 – 6 – 3)

*Increase load each set

*Each set must be UNBROKEN

*Rest 2-3 min btw sets in order to properly recover

WOD

3 RDS: Metcon (Time)

3 Rounds for time:

400 m Run

18 T2B

(10 MIN CAP)
Scale distance in order to run under 2:15

Accessory

5 X 1

Sotts Presses

5 x 1

Snatch Balance