Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

(5-10 min.) Warm-up in Partners

Each partner performs 5 reps of each movement of Partner PVC Complex.

Then, perform together:

2 Lunges + 2 Air Squats (all the way down the gym)

2 Lateral Lunges (1 each side) + 2 Sumo Squats (all the way down the gym)

2 rounds (including PVC Complex)

(5 min.) Quick Mobility

10 Internal/External Plate Rotations

30 secs. Under-the-Body Thoracic Stretch, each side

5 reps Jami Squat Drill, each position.

Movement Prep

(5-10 min.)

With a naked BB, review the Power Snatch technique.

Then, still with the empty barbell, perform 2 rounds of:

3 Power Snatches + 3 Back Squats

Then, work up to workout weight as:

3 Power Snatches + 6 Back Squats

3-5 sets to determine proper loading.

WOD

Metcon (10 Rounds for weight)

E2MOM for 10 Rounds:

3 Power Snatches (155/105 lb.)

6 Back Squats

Accessory

Mobilize and foam roll.

Or..

5 Strict Pullups

5 Strict HSPU

EMOM 6min