It’s Friday!!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Barbell Cycling

Take 3-5 min to practice the skill of cycling hang power cleans, minimizing foot movement, moving as best as possible.

Take 5-7 min to build up to a heavy 3 Hang Power Cleans, with NO pause in the hang position.

Deload the bar and repeat this same process for push jerks.

The Push Jerk will be determining movement for load for “DT”

Select a weight that allows for all jerks to be completed unbroken

WOD

Metcon (Time)

“Running DT”

200 m Run

2 Rounds of DT

200 m Run

2 Rounds of DT

200 m Run

2 Rounds of DT

200 m Run

(16 MIN CAP)
“DT”

12 – Deadlifts RX: 155/105

9 – Hang Power Cleans

6 – S2OH

Accessory

Shoulder/Stability Work:

3 Rounds

8 Gorilla Press (4/4) (Single arm barbell press)

8 I’s ,Y’s and T’s

4 Turkish Get Ups (2/2)