Happy Friday!

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 2 + 3)

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

*Add 5-10 lbs from last week

*Focus on technique

WOD

Metcon (7 Rounds for time)

E2MOM for 7 Rounds

100m Sprint

10 KB Swings RX: 53/35 RX+: 70/53

6 Burpee Box Jumps RX:20/14 RX+:30/24
*Sprint every round as fast as possible

*Scale appropriately to go UB on swings

*Attempt to keep every round consistent, and make the last round the fastest round.

Accessory

10 MIN EMOM

3 Heavy Back Squats

*May remain at the same, heavy weight all sets, or increase in weight, NO MISSES.