Schedule Note! Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday. Both days will be at 0900. Please make note.
S/S/S:
Power Snatch + Overhead Squat @ 75%of Snatch 1RM
5 rounds of…
3 PS +3 OHS
Post weight used to Comments/LogWOD
So, every round, you’ll do 3 Power Snatches. On the third rep, keep the weight overhead and perform 3 Overhead Squats
Video courtesy of CrossFit HQ. Sage (Bergener) Mertz demonstrating proper Power Snatch. Pop that hip to get the bar HIGH!
WOD:
5Min AMRAP – Row for Distance
-3 min break
5Min AMRAP Double Unders
-3min break
800M Run
Score=Distance (Row) + Rep (DU) – 1 point for every 10 seconds (Run)
Post score to Comments/LogWOD
In LogWOD, if you are in the negatives, post your score as zero, and then put score in comments
Cash Out:
Heel Cord mash x3 min per
Skin the Cat x5 (go slow and strict)
Firebreather Piece (Done on your own time outside of class):
2 Rounds:
-30sec Max Strict HSPU
-30sec Rest
-30sec Max Kipping HSPU
-30sec Rest
-30sec Max Ring Push Ups
-30sec Rest
-30sec Max Push Ups
-2:30min Rest
Chris Daniels, Jason Sellers, Stacey Sigmon, and Carly Height reppin’ TOTF at the Alpha Showdown. Way to do work, guys!
CrossFit Team Offutt Tactical Fitness 