“MONDAY MASH UP”

Riptide CrossFit – CrossFit

WARM-UP

5 MIN Dynamic

Movement Prep

Barbell Prep and Technique Review – 10 MIN

Coach will take class through variations of snatch drills to improve technique, and prep for workout.

Use the last 2-3 min to find appropriate load for workout.

WOD

“MONDAY MASH UP”

Inspired by CrossFit Linchpin

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

10/8 Cal Row

4 Squat Snatch RX: 135/95 RX+: 155/105
REST 3 MIN

*Scale load appropriately to maintain intensity

*Minimum goal is to break into 5th Round and some…

*Begin next WOD on min 10.

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

7 T2B

7 DB/KB Thrusters RX: 55/35
REST 2 MIN

*Goal is minimum of 4 Rounds

Metcon (Time)

8 Rounds for TIME:

8 Push Ups

8 Wall Ball Shots RX: 20/14

(10 MIN CAP)
*Stick to good reps on push ups.

*Scale to knees in order to maintain midline stability and intensity.

Accessory

8 x 2 Snatch Balance

Work on speed underneath the bar, receiving in a sound, OHS.