Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min PVC Pipe Warm Up.

Coach will review technique for barbell movements.

Weightlifting

Snatch Complex (5 x 1 Snatch + 1 Snatch Balance + 3 OHS)

Take 20 MIN to build to a moderate complex.

Focus on technique, NO MISSES.

Metcon

Metcon (Time)

5 Rounds, for time:

9 Wall Ball Shots

9 DB Hang Clean and Press*

RX: 20/14 lbs.

35/25 lb DB(or KB)

RX+:

53/35 lb KB

or 50/35 lb DB

(9 MIN CAP)
Hold 2 DB/KB in each hand.

Hang clean = DB’s must go below the knees, then clean to make contact with shoulders, then overhead to full lock out at knees and elbows.

Accessory

Mobilize and Foam Roll