Teams Saturday!

Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic

Movement Prep

Barbell Cycling – The Hang Power Snatch – (15-20 MIN)

With a naked bar:

1 Round

3 Snatch DL

3 Snatch High Pulls from the hang (above the knee)

3 Hang Muscle Snatches

Then..

2 Rounds

3 Behind the Neck Push Press (snatch grip)

3 OHS (To parallel. Do NOT BREAK parallel)

3 Snatch Balances (stay above parallel)

Then…

5 Hang Power Snatches

*Focus on stringing reps without having to reset at hips/legs or having to reset grip.

Build up to a 5 H.P.S that you are able to connect smoothly and quickly with NO RESET or without ANY pause anywhere during the movement.

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

25 MIN AMRAP

30 Hang Power Snatch RX:115/75 RX+: 135/95

30 Box Jumps RX:24/20

300 m Med Ball Run* RX: 20/14 RX+: Use sandbag
*1 Athlete works, 2 rest.

*For 300m Med Ball Run, each athlete must run 100 m w/Med Ball.

Metcon (AMRAP – Rounds and Reps)

In teams of 2: (Ripped Games Athletes)

14 MIN AMRAP

20 Hang Power Snatch RX:115/75 RX+: 135/95

20 Box Jumps RX:24/20

200 m Med Ball Run* RX: 20/14 RX+: Use sandbag
*This OPTION is for partners signed up or wanting to sign up for The Ripped Games on Dec 3rd.

*RX is Intermediate and RX+ is Advanced

*1 Athlete works, 2 rest.

*For 200m Med Ball Run, each athlete must run 100 m w/Med Ball.