Day 69 of the 100-Day Burpee Challenge!
One more day and we’re in the 70’s! yay….
Strength:
Press – 3 sets of 5 (same weight all three sets)
Add 2.5-5 pounds from what you used on 25Mar2013 (click here for a refresher)
Post weight used to Comments/LogWOD
WOD:
Split Snatch Work
10×1
Post highest successful weight used to Comments/LogWOD
Only move up in weight if technique is solid. If you land sloppy, stay with that weight and work technique
Video courtesy of CrossFit HQ. Coach Bergener going over the finer points of the split snatch. Goal for how far to drop down should be the same as your squat snatch, get that crease of the hip below your knee. The version of the Bergener warmup is a great sequence to use to get you used to landing in the correct position. Goal today is clean reps. Proper first pull, FAST second pull, and QUICK drop into split.
Cash Out:
Banded Overhead stretch -2 minutes per side
Firebreather Piece (Done at a different time, either before or after class):
Front Squat
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%
1×5 @ 85%
followed by…
Three sets of:
Clean Pull x 3 reps @ 115% of 1RM Clean
Rest 30 seconds
Toes to Bar x 12-15 reps
Rest 30 seconds
Congrats to Sara Hall on her first class with TOTF. When you see her in class give her a big welcome to the family!
CrossFit Team Offutt Tactical Fitness 