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 + 2)

Push Jerk + Split Jerk Complex
*2 push jerks + 2 split jerks

*Add 5-10 lbs from last week

WOD

Metcon (No Measure)

E2MOM for 12 total sets (6 sets of each

3 Heavy Back Squats + 5 Ring Dips RX+: 2 Strict Ring Muscle Ups

Alternating sets with:

25 DUBS + 3- 5 Strict Hanging Leg Raises RX+: 3-5 Strict T2B
*For B.S. = Athlete may approach 2 different ways:

1) Begin at a moderate load and build up to a heavy load

2) Warm up to a heavy load and do all sets at same weight, all at a heavy load

*Scale Ring Dips to Box Dips w/DB as handles. DO NOT USE BANDS.

Accessory

Shoulder Stability

3 Sets:

10 Barbell Gorilla Press (5/5)

8 I’s, Y’s , T’s

6 Banded Barbell Press (from the rack)

For Banded Barbell Press:

Tie heavy KB/DB using green bands, to the barbell, so they hang. As you press, stabilize bar and movement as best as possible to prevent excess bouncing and movement of KB/DB.