CrossFit Team Offutt Tactical Fitness

Day 20 of the 100-Day Burpee Challenge!

Yay, we’re out of the teens!

 

Strength:

Floor Press
7 sets of 2 @ 85% of Bench Press 1 RM

Set starts on the minute

Post weight used to comments/LogWOD

Video courtesy of CrossFit Hampton Roads.  Good example of a proper set up and execution of the floor press.  Ensure you and your spotter are communicating so no one gets a face full of barbell.  Do not relax at the bottom position.  Just like a regular bench, stay coiled on the way down and once your elbows hit touch the ground, EXPLODE up! 

This move is great for building that lockout strength needed in bench press.  Have fun with these!

WOD:

15min AMRAP:
5 Pull ups
10 Alt. KettleBell Cleans (1.5/1)
25 Double Unders

Post Rounds completed to comments/LogWOD

Video courtesy of CrossFit.com  Jeff Martone going over proper execution of the KB Clean. If you want to do the clean from the ground, you can (but keep your back straight), but you can also do them from the hang.  Just make sure you switch hands each rep.

Cash Out:

2 un-timed rounds : (use 95/65 – for all movements)

max rep overhead squats

10 snatch grip shrugs

10 snatch grip Romanian deadlifts

10 snatch grip deadlifts

Picture courtesy of CrossFit.com

We are just a little over two weeks away from the start of the 2013 CrossFit Open!  If you haven’t registered, why not?  Every day you come to TOTF, you put it all on the line to get through the WOD.  For the Open, we’ll be doing the same thing, just against a few more folks.  It’s going to be a blast!  Our plan is to not only make the Open WOD for that week be the scheduled WOD for that Thursday, but we are looking to do a “Friday Night Lights” session where we can all get together in the TactFit area and have some fun with this.  And if that wasn’t enough for ya, Saturday’s 0900 class during the Open will be “last-chance Saturday” with the scheduled WOD once again being the Open WOD for that week.  So, since you’re going to be doing these WODs anyway, REGISTER!  Click on the above pic to go to the registration page.