Happy Monday!

Riptide CrossFit – CrossFit

Warm-up

PVC Pipe Warm Up

After 5 min w/PVC, switch to barbell.

Coach will lead class through more barbell skill/warm up work (5 min )

Weightlifting

Metcon (Time)

Snatch Ladder

8 – 6 – 4 – 2 – 1

RX: 95/65 – 115/75 – 135/95 – 155/105 – 175/120

RX+: 115/75 – 135/95 – 155/105 – 175/120 – 195/135

(7 MIN CAP)
*Scale appropriately to maintain intensity

*Beginners:

Use light weight w/following ladder:

10 – 8 – 6 – 4 – 2

WOD

Metcon (Time)

3 Rounds for time:

12 Power Snatch RX:95/65 RX+:135/95

9 OHS

6 Burpees over the Bar

200 m Run

(14 MIN CAP)

Accessory

6 X 3 Snatch Pulls

*Use approx. 85% -95% of 1 rep max