Team Building Wednesday

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

WOD

Metcon (Time)

In Partners:

Complete the following Squat Clean Ladder for time:

30 RX: 135/95 Intermediate: 95/65 Beg: 75/45

24 RX: 155/105 Inter: 115/75 Beg: 85/55

18 RX: 185/125 Inter: 135/95 Beg: 95/65

12 RX: 205/145 Inter: 155/105 Beg: 115/75

6 RX: 225/155 Inter: 185/125 Beg: 135/95

(15 MIN CAP)
*All reps are divided in 2.

Ex: The set of 30 is divided into 2 people, so 15 each.

*If a partner fails on the lift 2 x in a row, then the other partner may make up the lift.

Metcon (Time)

In Partners:

Buy in:

200 DUBS

Then.. for time:

80 WBS RX: 20/14

60 Box Jumps RX: 24/20 in

40 DB/KB P. Clean and Jerk RX: 55/35

20 DB/KB Thrusters RX: 55/35

(16 MIN CAP)

Accessory

Split Jerk

6 x 3

*Pause for 3 secs in receiving position, before the recovery, to work on OH stability/strength, and to improve/reinforce foot positioning.