UPDATE ON PALEO CHALLENGE! The briefing will be at 1300 on SATURDAY 27April in the TactFit area. Coach Mieke will be getting your measurements, doing “before” pics, giving you a brief on the challenge and explaining the grand prize that will be up for grabs. It’s 30 days folks! DO IT!
Day 84 of the 100-day Burpee Challenge!
Strength:
Snatch High Pull
6×1 @ 120% of 1RM of Snatch
Set starts every minute on the minute for 6 minutes
Post weight used to Comments/LogWOD
Video courtesy of CrossFit Durham. Make sure to pull as high as you can with elbows higher than the bar. Explode on that third pull to get full extension of the hips and get the bar as high as you can. We are going past your snatch max for a reason. We are training you to be explosive in the third pull of a snatch so you can move more weight high enough for you to drop underneath.
WOD:
For Time:
400M Sprint
Exactly 3 minutes after finish…
3 Rounds For Time:
-100m Walking Lunge
-20 Alternating Kettlebell Snatch (1.5/1)
Score = combined time
Post score (time) to Comments/LogWOD
Cash Out:
Anterior Hip Stretch
Video courtesy of Mobility WOD. Do one minute per side for each movement. Your hips will thank you!
Firebreather Piece (Done outside of class time on your own):
30 Weighted Pull-ups with .5/.2 of body weight (break up as needed)
followed by…
Timed: 500M Row
CrossFit Team Offutt Tactical Fitness 