CrossFit Team Offutt Tactical Fitness

Strength:

Front Squat
5 sets of 3 reps
Goal is to use 85% of 1RM, if you don’t have a 1RM, find a heavy weight.  Adjust weight if need be.  Goal is to find the heaviest you can handle for 3 reps at a time.

REMEMBER: Set up a good rack for the bar to rest on.  Keep the elbows high.  In the warmup we will work on flosing the tricep/shoulder area to help with that.  Really force your chest to stay upright.  Fight for it!
Sets start every 4 min

Post weight used/thoughts to comments/www.logwod.com

WOD:
(Full squat) Clean and (Split)Jerk @80% 1RM (remember that 1RM you set last week?) If you did not set a 1RM last week, see how 50% of what you just used in Front Squat feels like.  If it is too light, add weight.  You’ll have 5 minutes to set the weight you plan to use.
1 Rep every min on the min for 15 min:

If you cannot answer the bell at the start of any minute or if you miss any rep, you will owe 50 double unders at the end of the WOD.  So, if during the WOD you miss the rep on round five, and then in round 10 you don’t feel you recovered enough, so you rest until the next minute, you will then owe 100 double unders at the end of the WOD.  Questions?

Record total number of successful rounds and weight used, and thoughts to comments/www.logwod.com

Cash Out:

Couch stretch 2 min ea side

Dead hang from bar, 60 sec total

A look at our most recent On-Ramp grads.  Welcome guys and gals!  We’re your new family now!

And also…

Big shout out to the Green Team that came out for the Dirty Leprechan this Saturday.  Good time was had by all!