Happy Wednesday!

Riptide CrossFit – CrossFit


(5-10 min.) KB Warm-up

*Perform 8-10 reps of each movement as a group.

KB Goblet Squats

KB Sit-ups

KB Bridge-ups

KB Windmills

KB Trunk Twists

KB Up And Overs

KB Pass Throughs

Movement Prep

(15 min.)

PVC Review:

Hang Squat Snatch: Hang Power Snatch – OH Squat – Hang Squat Snatch

Hang Squat Clean: Hang Power Clean – Front Squat – Hang Squat Clean

Split Jerk.

Then, with barbell:

3 HSS + 3 HSC + 3 Split Jerks

3-5 rounds

*Increase load each set, to determine proper loading for the workout.

Metcon (AMRAP – Rounds and Reps)


6 Hang Squat Snatches (115/75 lb.)

7 Hang Squat Cleans

8 Split Jerks


Mobilize, foam roll… OR..

Odd Minute: 12 Burpees

Even Minute: 20 Air Squats


* Scale reps as needed.