Happy Tuesday!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Barbell Cycling

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.

WOD

Metcon (Time)

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)

Accessory

Posterior Chain

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.