Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN PVC Pipe Warm Up

WOD

Movement Prep

10-12 MIN

Practice BB cycling for H.P.C and Push Jerks by doing following complex: 3 HPC + 3 Push Jerks.

Tip: Build up to a load heavier than intended weight for “D.T”.

Then de-load to determine appropriate weight for metcon.

See notes for scaling.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Compare to 12/11/2018

(15 MIN CAP)

Scale appropriately to a load in which you could perform a full round UNBROKEN.

This does NOT nor should it be be your strategy, but it should be light enough to do so if desired.

If you did “DT” on 12/11/18: Choose one of the following:

If performed under RX load, add approx 5-10 lbs, AND beat your last time.

Or:

Keep same weight, beat your last time by a LOT.