Riptide CrossFit – CrossFit
10 min Dynamic
2 x 5 touch’n go Clean and Jerk (power clean and push jerk)
2 x 4 ” ”
1 x 3 ” ”
1 x 2 ” ”
**Focus on smooth, controlled and efficient movement of the bar. This is NOT a strength session, but rather a skill session to develop ability to move gracefully and efficiently.
*Begin movement prep w/naked bar, and do first sets at light weight.
*Attempt to jerk immediately from receiving position of the power clean. (no reset to jerk, except for last set of heavy reps)
*If feeling well, moving well, then build up to something moderately heavy.
25 Pull Ups RX+: 12 Ring Muscle Ups
15 Clean and Jerks RX:135/95 RX+:155/105
400 m Run
15 Pull Ups RX+: 9 MUPS
12 Clean and Jerks
300 m RUN
10 Pull Ups RX+: 6 MUPS
9 Clean and Jerks
200 m RUN
(16 MIN CAP)
4 Rounds…for quality
10 Banded Hamstring Curls (5/5)
8 GHD Hip Extension
8 Deficit KB Sumo Deadlift*
*Use heavy KB, and perform the eccentric portion slowly and controlled, then extend rapidly.