Marrrtes

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Weightlifting

Paused Front Squat (7 x 3 @80%)

*3 Sec Pause at the bottom

*Have your partner/s count your rest

*All reps at the same weight

*Add 5-10 lbs from last week, no misses

WOD

Metcon (Time)

500 m Run

20 Power Cleans RX: 185/125 RX+: 15 @ 225/155

20 HSPU RX+: 100 ft Handstand Walk

(10 MIN CAP)
*Scale appropriately to move a heavy load, w/good mechanics, quickly.

*Scale HSPU in the following way:

1) Accumulate 2 min in Handstand Hold

2) 20 Handstand Kick Ups to negatives (slow descent)

3) 30 Box HSPU

4) 20 Strict DB Press at moderate/heavy load

Accessory

Conditioning

5 sets:

300 m Row

15 Burpee Hop Over the Rower

Rest 1:1