Riptide CrossFit – CrossFit
PVC Pipe Warm Up
*Review and refine split jerk technique
*Focus on footwork.
Push Jerk + Split Jerk Complex (5 x 2 + 3)
Push Jerk + Split Jerk Complex
*2 push jerks + 3 split jerks
*Add 5-10 lbs from last week
Metcon (5 Rounds for time)
8 Barbell F. Rack Step Ups RX: 95/65 RX+:115/75
8 T2B RX+:6 Bar Muscle Ups
200 m RUN
Rest 1 min btw rounds
(21 MIN CAP)
*Goal is to perform each round in approximately 3:00 or FASTER.
*Scale load or distance running to hit the goal time for every round, or as close as possible.
*For step ups, use height on box that allows knee to be parallel to hip.
Every 90 seconds for 8 sets
3 Heavy Back Squats + 3 Strict Ring Dips
*Build up in weight in BS.