Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

3 Rounds, for quality, w/naked BB:

100 M Run

6 Ring Rows

5 Power Cleans

4 Push Jerks

3 Ring Dips (Jumping for scaled)

Rounds 2 and 3 perform 5 C&J, cycling the bar.

(10 MIN CAP)

Movement Prep

10 MIN – Review barbell cycling technique for C&J. Build to a moderate 3 rep, touch’n go Power Clean + Push Jerk. Then deload to determine starting through ending weights.

10 MIN – Coach will review the RMUP progression on low rings, and appropriate scaling options.

WOD

Metcon (Time)

For time:

15 – 12 – 9 – 6

Clean and Jerk

9 – 7 – 5 – 3

Ring Muscle Ups

200 m Run

RX:

15@ 135/95

12@ 155/105

9 @185/125

6 @ 205/145

RX+:

155/105 – 225/155

(16 MIN CAP)
Scaling RMUPS:

15 – 12 – 9 – 6 – 3

Low RMUP progression.

Or…scale the reps.

Accessory

Mobilize and Foam Roll