Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

10-12 MIN.

Coach will review BB cycling technique for the Hang Power Clean + Push Jerk.

Then build to a “heavy-ish” – 3 Hang Power Clean + 2 Push Jerk, without any pauses or “reset” of grip or positions.

Then deload to determine appropriate weight for metcon.

WOD

Metcon (Time)

“Burpee D.T.”

5 Rounds, for time:

12 Deadlifts

5 Burpee Bar Hops

9 Hang Power Cleans

5 Burpee Bar Hops

6 S2OH

5 Burpee Bar Hops

RX: 155/105
(20 MIN CAP)

Goal is to complete each round in under 4 MIN.

Scale load and reps appropriately to do so.

Accessory

Mobilize and Foam Roll