Happy Wednesday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

Movement Prep

Take 10-12 min to build to moderate/heavy-ish 3 rep Thruster.

DO NOT MAX OUT. Simply go 30-40 lbs heavier than intended weight for Fran.

If going 30 lbs heavier makes you think you’ll get tired for Fran then you’re simply thinking of going too heavy for Fran. This is a great way to determine proper loading for this metcon.

Then de-load to find appropriate loading for Fran.

Perform in 2 heats.

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8 MIN CAP.

This is NON-NEGOTIABLE CAP.

In fact, there shouldn’t even be a cap. We all need to find a loading that allows you to do a FULL, MAX EFFORT sprint, and finish within 5-7 min, or FASTER.

Scale appropriately to feel what Fran is supposed to feel like. Coach will guide you.

Accessory

5 x 4

1 Hang Squat Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Split jerk.