Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min PVC Pipe Warm UP

Review the Snatch and OHS technique.

Movement Prep

Take 15 min to build up to the following complex:

1 Snatch + 3 OHS. Build to a moderate/heavy-ish, load.

MUST Snatch the bar from the ground. Practice doing a full snatch to maximize efficiency.

Then deload to determine loading for metcon.

WOD

Metcon (Time)

For time:

50 – 40 – 30 – 20 – 10

DUBS

5 – 10 – 15 – 20 – 25

OHS

RX: 95/65

RX+ 115/85

(11 MIN CAP)

Accessory

Mobilize and Foam Roll