Happy Monday!

Riptide CrossFit – CrossFit

Warm-up

PVC Pipe Warm Up

Briefly review snatch technique.

Movement Prep

Barbell Technique Work

(Led by coach)

2 Rounds…for quality

3 Snatch DL

3 Hang Snatch Hi Pulls

3 Muscle Snatches

Rest as needed, then…

2 Rounds…for quality

3 Behind the Neck Snatch grip Push Presses

3 OHS w/3 sec pause @ bottom

3 Snatch Balances

Weightlifting

Snatch Complex (6 x 1 + 1 + 1)

1 Hang Snatch (mid-thigh) + 1 Snatch + 1 OHS

*All squat snatches

WOD

Metcon (Time)

10 Rounds for time:

8 Wall Ball Shots RX: 20/14

4 Burpees

(9 MIN CAP)

(RX+: Sub 6 MIN)
*All WBS mus be performed UNBROKEN, therefore scale med ball weight appropriately.

*Aim for 1 round every 30-45 secs.

Accessory

10 MIN EMOM

2 Heavy Front Squats