CrossFit Team Offutt Tactical Fitness

Strength/Skill:

Snatch Pull:
6 sets of 3 reps @ 65% of Snatch 1RM
Sets start every 2 minutes

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Video courtesy of FSU Strength (can’t believe a Big 10 guy like me is putting an ACC video out, but…).  Main points to remember here is go through the same motions as you do in a snatch up to and including the high scarecrow pull.  Working this skill will make you more explosive coming off the contact point in either a power or full snatch.  The more explosive you are, the higher you’ll move heavier loads, which means you’ll have more room to get under the bar, which will mean higher PRs.

WOD:

For Time:
30 Reps (not rounds) of the Bear Complex (185/115)

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To review, one rep of the Bear Complex is…

-1 power clean (PC)

– 1 front squat (FS)

– 1 push press (PP)

– 1 back squat (BS)

– 1 back push press (BPP)

Feel free to combine the FS and PP into a thruster.  Same with the BS and BPP

Cash Out:

Couch Stretch – 2 minutes per side

Roll out upper back

Yup, probably going to have to run for my life from Vashon and Kyle for posting this.  Nothing wrong with a couple dudes sharing an ice bath 🙂

I do want to take this time to congratulate everyone who made it down to Fit2Fight and did the ThrowDown.  I’m so proud of all of you, and can’t wait to see how you all do at the next Comp!!