Archive for March 22, 2013

Saturday 20130322 Open Workout @ 0900

Posted: March 22, 2013 by totactfit01 in Uncategorized

For those who haven’t done 13.3 this week, you have today’s class and we will also run a Last Second Sunday session at 0900 Sunday morning.  Even if you have done it, come cheer on your fellow TactFitters!

Day 51 of the 100-Day Burpee Challenge!

WOD:

CrossFit Open 13.3 Open WOD

12 minute AMRAP of:
150 Wall balls (20/14)
90 Double-unders
30 Muscle-ups

 

Post total reps to Comments/LogWOD

 

Video courtesy of San Francisco.  Take the time to properly prep for these movements.  Have a plan going in, and go for it! 

 

Strength: (Done after the WOD today)

(Full) Clean
6×1 @ 90% of your 1RM

Cash Out:

Tabata Rollout

20 seconds on, 10 seconds rest, going through…

Calves (left then right)

Hamstrings (left then right)

Quads (left then right)

Back

Go through rotation twice.

 

Firebreather Piece (Done after class):

5 Set Snatch Balance + Overhead Squat
Rest 2 min between sets

3 rounds:
20 wall runs
Max rep strict chin ups

Video courtesy of Gymnastics Bodies.  Wall Runs