CrossFit Team Offutt Tactical Fitness

Day 97 of the 100-Day Burpee Challenge!

3 Days left!!!!

Strength:

Power Clean:

3@50% of 1RM
3@60%
3@70%
3@75%
2@75%

Set starts every 2 minutes

Post highest weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan demonstrating a Power Clean.  Important things to remember.  Set up similar to deadlift, but drop hips slightly more (still don’t let hips go below knee in set up).  Keep shoulders over the bar until you violently open the hips (but don’t roll the shoulders).  As you open the hips, get the triple extension (ankles, knees, hips), shrug hard, then drop to a quarter squat to recieve the bar, and whip the elbows QUICKLY!

WOD:

Pic from last year’s CFO Throwdown.  Just like Vashon did then, you will be going all out on your rowing because….

Partner WOD
Complete 2 rounds:
200M Row/ Max Push-ups,
150M/Max PU
100M/Max PU
50M/Max PU

20 min cutoff

Score = Add total row times together.  Subtract 1 point for every push up completed.  Lowest score wins.

If you do not complete the WOD in 20 minutes, you automatically fall below the teams that do.

As a Team WOD, this one won’t go in LogWOD, but feel free to share results and team members to Comments

Cash Out:

-Banded Lat stretch -2 min per side
-Banded Front Squat/Tricep stretch – 2min per

Firebreather Piece (Done outside of class on your own time):

Clean Extension from Hang (*quick Romanian Deadlift): 5×3 @ 80% of Clean 1RM
Mobility Attention: Hip Flexors