Riptide CrossFit – CrossFit
PVC Pipe Warm Up
*Review Snatch technique for WOD
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
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
200 m RUN
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.
6 Sets of the following complex:
2 Snatch Hi Pulls + 2 Muscle Snatches + 1 Snatch Balance
*Focus on technique, not weight.