Riptide CrossFit – CrossFit
ANYONE LOOKING TO DO “CARDIO”, OR ANYTHING ELSE OTHER THAN TODAY’S SESSION, PLEASE TALK TO YOUR COACH.
4 min PVC Pipe Warm Up
12 min Barbell Warm Up
All the Snatches and all the Cleans and all the Jerks….with a naked bar.
Enjoy ; )
2 RM: Snatch (Take 16 min to establish a 2 rep max Snatch)
*Do NOT Touch’n go. Reset grip, setup position, and then Lift.
*Attempt to squat snatch, as it allows for more weight to be lifted. If struggling with flexibility or skill of the lift, do the complex for beginners/intermediate to improve these elements.
Snatch Complex (1 H. P. S. + 1 OHS + 1 S. Balance + 1 Snatch)
*Work on the following complex for 16 min instead of 2 RM. DO NOT DO BOTH.
It is intended to help improve technique or for beginner/intermediate athletes.
*The final snatch is a squat snatch
*Stay light, focus on technique
2 RM: Clean and Jerk (Take 16 min to establish a 2 rep max C & J)
*Same comments for the Snatch
Clean and Jerk Complex
1 H.P.C. + 1 F. Squat + 1 Squat Clean + 1 Push Press + 1 Split Jerk
*Work on this complex for 16 min, instead of the 2 RM
*Same principles as Snatch complex apply