There wil be no scheduled classes due to the holiday, but I have a feeling one or two coaches will be popping in through the day (I’ll be there around 0900)
Skill/Strength work
3 position snatch pulls
We will be doing power snatches from…
The hang position
The RDL (above the knee)
From the ground.
The key is to find the explosion point on each.
READ OVER THIS ISSUE OF THE CROSSFIT JOURNAL
CrossFit Journal Demo of snatch position
WOD
Power Snatch – 1,1,1,1,1,1,1 start at 60% of 1 rep max (if you have one. If not, you’ll find a good starting point in the warmup) and try to move up in weight every set. Sets will be 2 min apart.
As in this video(courtesy of CrossFit.com), ensure each rep is successful. Meaning, your arms are locked out when you hit your quarter-squat landing. Then, and only then, do you stand all the way up. If you do not get a SUCCESSFUL rep, you do not move up in weight.
Cash Out
Band stretch Lats
Band stretch hamstrings
CrossFit Team Offutt Tactical Fitness 