Happy Friday!

Riptide CrossFit – CrossFit


10 min PVC Pipe Warm Up.

Movement Prep

Coach will review BB cycling technique for the Hang Power Snatch.

Take 8-10 min to then build to a moderate/heavy-ish 3 rep, HPS.

Then de-load and determine appropriate loading for metcon.


Metcon (No Measure)

EMOM for 6 rounds:

MIN 1: 8 Hang Power Snatches

MIN 2: 12 Pull Ups

MIN 3: 8 OH Lunges (4/4)

MIN 4: Rest


4-6 reps on BB movements, at heavier loads. MIN weight is 115/85 lbs, every set, both movements.

3-5 RMUPS, instead of PU.
Choose your own load, with coaches guidance, appropriately to complete each working piece in under 40 secs, so that you always get at least 20 secs rest.

Stimulus/goal is to improve skill of BB cycling, stringing larger sets of pull ups, or improving strength and technique in these movements.


Mobilize and Foam Roll