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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (Time) In teams of 4, for time: 400 DUBS 300 Hang Power Cleans 1 athlete works, 3 rest. Every time an athlete trips/breaks or rotates a turn on DUBS, 2 athletes must complete a 100 m run, together. The other 2 must wait for them to return in the high plank position. Continue rotating athletes on the jump rope and this process until 400 reps are completed….

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082419

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Clean and Jerk (4 x 3+1, 4 x 1) Lift E2MOM (1st 4 sets = 3 cleans + 1 jerk) (2nd 4 sets = 1 clean + 1 jerk Clean Pull (3 x 3) Lift E3MOM Back Squat (4 x 4) Take 15min

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Happy Friday!

Riptide CrossFit – CrossFit Compare to 6/16/2018 Warm-up 10 MIN PVC Pipe Warm Up Weightlifting 5 x 6: Back Squat (5 x 6 Pause B. Squats) 3 sec pause at the bottom. Stay much lighter for all sets, than you would for a regular squat. Focus on improving position and breath control. Accessory 5 sets, for quality: 5 strict pulls ups 5 strict hspu/push ups 5 strict hanging leg raises

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Metcon (Time) In partners, 1 works, 1 rests: 30 Bench Press 30 Cal Row 200 m Run together 24 BP 24 Cal Row 200 m Run together 18 BP 18 Cal Row 200 m Run together 12 BP 12 Cal Row 200 m Run Add weight to BP every round. Accessory Mobilize and foam roll.

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Happy Wednesday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (No Measure) EMOM for 25 MIN MIN 1: 10/8 Cal Bike MIN 2: 12 HSPU MIN 3: 10 Sandbag Lunges(5/5) MIN 4: 8 Burpees MIN 5: RestScale reps/load appropriately in order to complete the task in approx 30 – 45 secs. Scale HSPU to to pike push ups or regular push ups. Accessory 4 Rounds…for quality: 100 M Double KB/DB OH Walk. 12 GHD Sit Ups 25 FT Handstand…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Movement Prep 10-12 MIN. Coach will lead class through skill work for T2B. Inter: Work on progressions for BMUPS. Advanced: 8 MIN EMOM Even: 4 Weighted, strict T2B Odd: 1 strict bar muscle up WOD Metcon (Time) 5 Rounds, for time: 200 m Run 7 T2B 7 Deadlifts RX: 115/85 RX+: 135/95 Accessory Choose a skill or movement you want to improve on, and ask your coach for some drills to…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic. Gymnastics 10 MIN EMOM Even: 10 sec Position of Support hold. Odd: 10 sec bottom position hold. RX: On the rings. Scaled: on the box. WOD Metcon (AMRAP – Rounds and Reps) 14 MIN AMRAP 6 DB Hang Squat Clean 12 Ring Dips RX: 35/25 lbs RX+: 50/35 lbsThe DB HSC begins from below the knees. Scale ring dips to box dips. Accessory Mobilize and foam roll.

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081719

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Push Press (5 x 2) Lift E2MOM Split Jerk (8 x 2) Lift E2MOM Overhead Squat (4 x 4) Take 15min

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (Time) “Team Grace..and some” In teams of 3, for time: 90 Clean and Jerks. Every 10 reps, each athlete must complete 4 burpees, parallel to bar, one at a time. However, the bar MUST be held in the front rack position during the entirety of the 12 burpees, by one athlete. They bar may NOT be dropped when passing bar to other partners. It may be dropped…

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Happy Friday!

Riptide CrossFit – CrossFit Compare to 6/16/2018 Warm-up 10 MIN PVC Pipe Warm Up Weightlifting 1 RM: Snatch (Take 40 min to build to a 1 rep max.) Beginners (less than 2-3 months): 7 sets of the following complex: 1 H. P. Snatch + 1 OHS + 1 Hang (squat) snatch. Accessory 4 Rounds, for quality: 200 m Run 15 Strict , Hanging Leg Raises to L-Sit 12 Sumo KB DL 9 Sit Ups

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