CrossFit Team Offutt Tactical Fitness

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!