CrossFit Team Offutt Tactical Fitness

Please welcome all our March On-Ramp grads to the Open Classes.  If you recognize any of these folks in class, give ’em a big welcome!

Day 61 of the 100-Day Burpee Challenge!

Strength:

Every Minute on the Minute for 6 minutes

Hang Squat Clean – 2 reps @ 75% of 1RM of Clean

Post weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Last time we did these was 5Feb2013.  Look back in your log books and if you were here, try to go up by 5 pounds.

 

Things to remember in these; Move quickly, get UNDER the bar, be sound.

WOD:

5 Rounds For Time:
-6 Squat Cleans (95/65)
-Run 100m

Post time to Comments/LogWOD

Think of this WOD like a sprint.  GO FAST!

Cash Out:

-Couch Stretch x 3 min per side
-Heel cord mash

Firebreather Piece (done outside of class):

4 Rounds Not For Time, but for Quality: 

-Dumbbell Clean and Press x6 each side @ 60/40  (so yes, do 6 on one side, then 6 on the other)

-6 Sand Bag Get-Ups

-3 Muscle-Ups