Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN PVC Pipe Dynamic Warm Up

Movement Prep

10-12 MIN – Barbell Skill Work.

With a naked barbell, coach will lead class through the following skill work:

From the knees:

Hang Snatch High Pulls

Muscle Snatch

Then:

OHS

Snatch Balance

Work on positions and mechanics.

Weightlifting

3 Position Snatch (8 sets of the complex)

1 High Hang + Hang (mid thigh) + Snatch
Take 30 min to work on the 7 sets, with a partner or 2.

Focus on technique, and stay light for most sets. Make very small jumps, like 5 lbs, or stay at a moderate weight.

Accessory

2 Rounds, for time:

20/18 Cal Row

20 Burpees over the rower