Happy Wednesday!


Riptide CrossFit – CrossFit

Warm-up

Play Down/Up Game.

Movement Prep

(15+ min.)

Review the Squat Clean with an empty barbell as:

Deadlift – Dip Drive High Pull- Muscle Clean – Front Squat – Full Movement.

Then, work up to starting weight with:

2 x 5 Squat Cleans

2 x 3 Squat Cleans

2 x 1 Squat Clean

Weightlifting

5 x 1: Clean (5 sets of 1 rep.)

3 x 3: 3 Position Clean (Take 3-5 sets to build to a heavy complex.)

1 Hi- Hang + Hang (mid-thigh) + 1 Clean

Accessory

Mobilize, foam roll, or practice a skill…OR…

5 MIN EMOM

8 Plate Squats + 40 Double Unders