Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

(5 min.) Get Sweaty!

20 sec. Jumping Jacks

10 sec. Handstand Hold

2 rounds

20 sec. Kick Sits

10 sec. Handstand Hold

2 rounds

20 sec. Burpees

10 sec. Pike Push-ups

2 rounds

20 sec. Sit-ups

10 sec. Pike Push-ups

Movement Prep

(15-20 min.) Review and Prep Clean and Jerk

*Use a PVC or empty barbell.

Then, perform this complex:

3 Hang Power Cleans + 3 Jerks (can be Push or Split)

3-4 sets

*Add load each set.

Then, work up to workout weight with:

3 x 3 reps of Hang Power Clean and Jerks.

Then perform 2 x 3 reps of HSPU modification.

Metcon (Time)

For time:

21-15-9

Hang Power Clean & Jerks (185/135 lb.)

Strict HSPU

RX+: 225/155 lbs.

Ring HSPU

Accessory

Project Climb – Session #3

Rx’d

6-9-12-Max set

Strict Pull-ups

* Rest 2+ min. between sets.

* NO bands.

Scaled

2 x Negative Slow Lower on Rings

4 Ring Pull-ups

4-5 Sets

* Use Feet assist as much as needed. Make this challenging.