Strength:
Thruster (don’t use racks, but you can squat clean your first rep) 115/75
10 minutes.
5 reps the first minute down to one on the fifth minute, back to 5 on the 10th minute.
So, your reps will be 5,4,3,2,1,1,2,3,4,5. Sets begin on the minute. Missed reps require a front squat with that weight after time has expired
After watching all you guys put in some monster efforts on the thrusters in the CrossFit Open 1.5 WOD, one thing became very clear. We as coaches would not being doing right by you unless we do a refresher on proper form throughout the Thruster movement. This is not a knock on any of you. I am amazed daily on the progress each of you make. It just means we want to help you all refine your technique to make this movement more effficient. What’s the benefit of that? You’ll be able to move larger loads safely. Meaning, you will get stronger and NOT hurt yourself.
Courtesy of CrossFit Santa Cruz. Some good pointers from the 2008 CrossFit Games men’s champ, Jason Khalipa. Main points to remember, make sure the bar has contact with the shoulders in the front squat, keep the elbows up during the front squat to avoid banging into your knees (unless you want a broken wrist or arm), and see the change in momentum after you come a few inches out of the front squat and really accelerate through the hips to launch the bar in the air.
Post successful rounds/thoughts to comments/www.logwod.com
WOD:
Mini Chipper
750m Row
30 Deadlifts 135/95
40 burpees
50 wallballs 20/14
150 double unders
20 min cutoff
Remember, chippers are like eating an elephant, take it down one bite at a time.
Record time/thoughts to comments/www.logwod.com
Cash Out:
Couch stretch – 2 min ea side
KB+PVC shoulder stretch
CrossFit Team Offutt Tactical Fitness 