It’s Fridayyy!!!

Riptide CrossFit – CrossFit

Warm-up

PVC Pipe Warm Up – 7 MIN

Movement Prep

12-15 MIN

With an unloaded barbell:

Coach will take class through snatch progressions to work on different pieces of the snatch and improve technique in all areas.

WOD

E90s: Metcon (12 Rounds for weight)

Every 90 seconds for 12 sets:

2 Squat Snatch + 8 HSPU

*RX+: 5-7 Strict HSPU

Alternating sets with:

6 Back Rack Lunges + 8 Toes to Bar

*RX+: 5-7 Strict T2B
* 6 sets of each couplet, 12 total sets.

*Do not touch -n- go on the snatch.

*Build up in weight throughout sets, yet focus is on technique, avoiding misses.

*Work in partners. Athlete one begins on gymnastics and athlete 2 begins on bar.

Accessory

5 x 2 + 2

Push Jerk + Split Jerk