Skill/Strength:
Hang Clean technique
Areas we will focus on in warming up(using an empty bar) are
-Getting used to the rack position (plus some front squats)
-Doing a muscle clean(from the hang)
-Hang Scarecrow (elbows high) clean
-Tall Hang clean (no dip/drive)
-Hang power clean(dip/drive)
Finally, Hang squat clean
Another vid courtesy of Coach Rip. Although he’s showing full power cleans, hang power cleans help establish the aiming point
WOD:
For Time
15,12,9,6,3
Ring push ups
Hang squat clean (115/75)
Alternate exercises: 15 Ring push ups, 15 Hang Squat Cleans, 12 Ring Push Ups,…ect
Record time and thoughts to comments/www.logwod.com
Cash Out:
Lat stretch band
Roll out back
A pic of our most recent on-ramp grads (minus the four who tested out on Tuesday). Congrats guys! And welcome to the family!
CrossFit Team Offutt Tactical Fitness 
8:08 Rx
6:01 RX’d
Oops, logged my results while under my admin. Yeah, that’s mine above 6:01. Damn you Will for beating me by a minute! 🙂
Also, kudos to coach Mieke for kicking our butts today!
D
That was killer. I wouldn’t have pushed through without the competition. Thanks Mieke, awsome job!
Awesome work guys!! Going in this morning to do a double, this one and a 400m run/50 squats…4 rds…times will be posted this afternoon.
Randy – Admire the motivation and desire – However,…..Ask yourself what you are trying to do? Why a double today?, why those particular exercises?, what is your goal?, – you are not that far removed from a hamstring tweak and you are going to sprint 400’s and do 50 squats????? Dude, find a Coach tell him/her your goal, work out a plan with your coach that will keep you from hurting yourself – Coach G.
Gavin – My goal is to increase speed while performing other WOD’s. Figured the best way to do that was to increase lung capacity through longer type sprints (intense METCON). What I did not expect from the second workout was muscle failure in my legs and did not get the METCON (lung expansion) I was after; my legs and hip flexors failed first. Definite learning experience! Note: no injury…wasn’t able to run fast enough! hahahahahahaha
The double was to make up for the missed WOD’s this week (only got in three before today) and burn off frustration from the week.
7:55 Rx’d and 15:41 on WOD 2