Riptide CrossFit – CrossFit
10 MIN Dynamic
In teams of 3:
12 Rounds for time…
900 m Row
36 Pull Ups RX+: Bar Muscle Ups
36 Power Snatch RX: 95/65 RX+: 115/75
*Partition as desired
*One partner works, one rests, one hangs from the pull up bar
*If partner hanging drops, partner working must stop, reps don’t count. May resume once partner is hanging again
*If hanging is an issue due to shoulder injuries, or lack of grip strength, then scale to holding 45/25 lb plate in hands, NOT in the middle ring/hole. Must be “pinch” style”
*If athlete fails on Bar Muscle Ups after 2 attempts, scale to C2B pull ups.
6 sets of the 3 Position Snatch:
1 Hi-Hang Snatch (shoulders remain behind the bar)
1 Hang Snatch (mid-thigh)
1 Snatch (full, squat snatch from the ground)
*Try to do hang reps unbroken, without dropping the bar.
*Do not touch’n go the Snatch from the ground. Reset the grip.
*All reps are “squat” snatches.