TGIM!!

Riptide CrossFit – CrossFit

Warm-up

PVC Pipe Warm Up

Focus on shoulders

Review technique for Push Press and Push Jerks.

*This week focus on reaching full hip extension*

Weightlifting

Push Press + Push Jerk Complex (5 X 3 + 3)

*Athlete may build up in weight, but NO MISSES.

*Add 5-10 lbs from last week

*Focus on technique

WOD

Metcon (Time)

For time:

8 – 16 – 24 – 32 – 40

KB/DB Snatch RX: 53/35 or 55/35 w/DB

80 – 60 – 40 – 30 – 20

DUBS

(13 MIN CAP)
*Must alternate arms on snatches, each rep.

*Scale DUBS to the following:

80 = 90 secs of singles w/DUB attempts/practice

60 = 60 secs of practice

40 = 45 secs ” ”

30 = 30 secs ” ”

20 = 30 secs ” “

Accessory

CORE

5 Sets:

12 Hollow Rocks

6 Weighted Barbell Good Mornings

Rest 30 secs