Day 60 of the 100-Day Burpee Challenge!
Nope, this ain’t no April Fools
Strength:
Snatch Balance – 6×2 at 70% of 1RM on Snatch
Set starts every 90 seconds
Post weight used to Comments/LogWOD
Last time we did this was 4Feb2013. Click here for a refresher.
Video courtesy of Again Faster. As Coach Bergener says, look for just a slight bump followed by pushing yourself DOWN! At the bottom position, stay tight to control the weight. Good key for timing, when your feet hit the landing point, have your arms locked out.
WOD:
“Double Trouble”
3 Rounds, 40sec Work 20sec Rest:
-Shoulder 2 Overhead (95/65)
-Toes 2 Bar
-Back Squat (135/95)
-Row (for calories)
-Rest 1min
For score, add reps from Shoulder to Overhead, Toe2Bar, and Back Squat to calories from rowing.
Post score to Comments/LogWOD
Cash Out:
2 min each side:
-Banded Hip Stretch
-Banded Hamstring stretch
Firebreather Piece (done outside of class):
Skill Work:
10 Min of 3 Reps Butterfly C2B Pull-Ups
Rings: Handstand Push Up Progression
For C2B butterfly, work technique. If they flow well, increase reps, but strive for gymnastics version (feet together, little to no bend in the legs) Work this all 10 min before Ring HSPU progression, which is start with getting comfortable upside down on rings, then work kip, then strict
Videos courtesy of Gymnastics WOD. Step one is getting yourself up into the rings. If you lack this, try the drills Carl Paoli goes over here.
This one is another variation of getting the starting position. If you can absolutely NOT control the rings, you can try running the strap through a plate to allow yourself the practice of wrapping the legs without letting the rings rock you out of position.
Part 2 for both vids.
CrossFit Team Offutt Tactical Fitness 