CrossFit Team Offutt Tactical Fitness

Strength:

Push Press:

3 Reps @ 82.5% of your 1RM

Sets start every 2min for 12min

Video courtesy of CrossFit HQ.
Coach Bergener going over the push press.
Notice the set-up.  Her chest is up, weight is on the shoulder.  Elbows are down and in front.  The dip is straight down and up.  Keep it shallow and QUICK!  You are using the stetch reflex to generate the power that will heave the weight upward.  Use the hips first.  Don’t start pushing with the arms early.  Bar should be airborn before you have to start pressing up.  Once the bar goes above your head, get your head through that window to get the proper lockout and good solid active shoulder position.  Move some weight!

Post weight used to comments/www.logwod.com

WOD:

For Time:

800m Sprint

Rest 3:30min

50 Burpees

Rest 2:30

400m Sprint

*Scoring = only running times* So, add you 800M time and your 400M time together.  That will be you total run time.

Enter total run time to comments/www.logwod.com

Cash Out:

Roll out legs.

Stretch hamstrings, hips, and calves.

We have heard reports that there have been Coach Sergio sightings recently.  We can confirm, Coach Sergio is back from NCO Academy and in one piece.  He’s itching to starting coaching you all again, so show ’em some love when you see him!