CrossFit Team Offutt Tactical Fitness

OPEN:

Strength:

Press 5,3,2

(go 5# heavier than 26Oct)

3 min rest btwn sets

WOD:

3RFT:

5 Bench Press @ 205/150

5 Power Cleans @ 185/135

5 Front Squat @ Power Clean weight

*this will be a partner WOD. Partner 1 will be going first while partner 2 spots for the bench. Once partner 1 completes the WOD, partner 2 goes at second heat. Your coach will give you heat times (1 and 2).

Video courtesy of VSCC, Virtual Strength Conditioning Coach.  Watch as the video goes through step-by-step instruction as to how to perform a perfect power clean.

Cash Out:

Partner Pec Stretch – 1min

Banded Front Squat position stretch – 2 min per side

COMP:

Strength:

Press 5,3,2,then  drop to 5rep set and complete a set to failure (go 5# heavier than 26Oct)

3 min rest per set

Then…

Snatch 6×1 @ 90% with 30 sec rest between

WOD:

5min AMRAP:

3 Snatches @ 95/75

3 MUs

Score= reps

5 minutes later…

3RFT (2 Heats)

5 Bench Press @ 205/150

5 Power Cleans @ 185/135

5 Front Squats @ Power Clean weight

 

Cash Out:

Partner Pec Stretch – 1min

Banded Front Squat position stretch – 2 min per side