The 2017 CROSSFIT GAMES KICKOFF WOD

Riptide CrossFit – CrossFit

Warm-up

PVC Pipe Warm Up

*Review Snatch technique for WOD

Weightlifting

Paused Front Squat (7 x 2 @ 85%)

*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 (AMRAP – Rounds and Reps)

14 MIN AMRAP

200 m RUN

16 T2B

8 Squat Snatch RX: 135/95 RX+: 155/105
*Scale appropriately to move a MODERATE to “heavy-ish” load, w/good mechanics, quickly.

*If you fail 2 consecutive reps on snatches, immediately DROP the weight to maintain intensity and integrity of workout.

Accessory

6 Sets of the following complex:

2 Snatch Hi Pulls + 2 Muscle Snatches + 1 Snatch Balance

*Focus on technique, not weight.