Happy Friday!

Riptide CrossFit – CrossFit

Warm-up

PVC Pipe Warm Up

*Review and refine split jerk technique

*Focus on footwork.

Weightlifting

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

WOD

Metcon (5 Rounds for time)

5 Rounds

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.

Accessory

Every 90 seconds for 8 sets

3 Heavy Back Squats + 3 Strict Ring Dips

*Build up in weight in BS.