Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

10 min PVC Pipe Warm Up.

Movement Prep

Coach will review BB cycling technique for the Hang Power Snatch.

Take 8-10 min to then build to a moderate/heavy-ish 3 rep, HPS.

Then de-load and determine appropriate loading for metcon.

WOD

Metcon (No Measure)

EMOM for 6 rounds:

MIN 1: 8 Hang Power Snatches

MIN 2: 12 Pull Ups

MIN 3: 8 OH Lunges (4/4)

MIN 4: Rest

RX+:

4-6 reps on BB movements, at heavier loads. MIN weight is 115/85 lbs, every set, both movements.

3-5 RMUPS, instead of PU.
Choose your own load, with coaches guidance, appropriately to complete each working piece in under 40 secs, so that you always get at least 20 secs rest.

Stimulus/goal is to improve skill of BB cycling, stringing larger sets of pull ups, or improving strength and technique in these movements.

Accessory

Mobilize and Foam Roll