Day 98 of the 100-Day Burpee Challenge! That means TWO DAYS LEFT!
S/S/S:
Clean Lift Off Intro.
Video courtesy of Irish Marc. Notice the trajectory of the bar in the first pull. The bar travels BACK as you go up. Very small movement, but very needed.
Halting Clean Deadlift
6×2 @ 80%
Set starts every 90 seconds
Post weight used to Comments/LogWOD
Really focus on the Clean Deadlift and doing it correctly. Tip: you can add 10 lbs to your lift if done correctly.
The Set up: Have the body in the clean position setup rather than deadlift setup: meaning hips will be slightly lower, but still above the knee.
The Execution: For the halting part of the lift, stop the bar right at top of the knee, then finish the clean. Keep your shoulders over the bar until you open the hips (tip: think hard and fast!).
WOD:
Seated box jump
3×5
Video courtesy of EFT Sports Performance. 5x NCAA D1 All American Aja Evans. 48 inch Seated Box. Start with sitting on a 20″ box and jump to either 20″ or 24″. Work height up every round.
Post highest successful set to Comments/LogWOD
Cash Out:
3×10 Back Extension on GHD
Firebreather Piece (Always done outside of class, on your own time):
60 Total GHD’s + 30 Ring Muscle Ups broken up however suited
Mobility Attention: IT Band/ Lats/ Front Delt-Pec
Head coach and President of Team Offutt Tactical Fitness, Dave LeClaire, repping our box at CrossFit Waikiki! Look at that tan! Go out on trips often? Take a picture of you and your friends doing a handstand & we will post it on the site!
CrossFit Team Offutt Tactical Fitness 