Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up.

Movement Prep

Coach will teach and take class through technique work for the DB/KB Hang Clean to Lunge – 5 MIN.

Then w/naked barbell, review C&J movements (focus on split jerk) – 5 MIN.

Weightlifting

C&J Complex (5 x 4)

1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk
Take 20 min to work on complex.

Metcon

Metcon (Time)

For time:

9 – 12 – 15 – 12 – 9

HSPU

6 – 8 – 10 – 8 – 6

Double DB/KB Hang Clean to Lunge*

RX: 35/25 lb DB

RX+: 53/35 lb KB

(12 MIN CAP)
*DB/KB Hang Clean to Lunge = Hold a pair of DB/KB, with a wide stance, with arms in between legs. From the hang, swing them both to front rack position into a full squat clean. Stand to full extension, then complete a lunge on each leg = 1 rep.

Scale reps and and HSPU appropriately to SPRINT through the workout.

Accessory

Mobilize and Foam Roll