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 Clean + Front Squat
7 rounds 1+1 @ 75% of your Clean 1RM
Round starts every minute
Post weight used to Comments/LogWOD
Video courtesy of 23Shamrox. So, for each round, do 1 Power Clean, then stand fully locked out, and perform 1 Front Squat
WOD:
3 Rounds For Time:
400M Run
15 Burpee to Plate (45/25)
15 Plate Slams* (45/25)
Post time to Comments/LogWOD
*Plate slam=plate touches ground and goes to Overhead (active shoulder position) and back down
Cash Out:
Reverse Hyperextension – 3 x 25
Banded Front Squat Stretch x 3 min per side
Video courtesy of Mobility WOD.
Firebreather Piece (Done on your own time outside of class):
Back Squat:
3×5 @ 85%
Pic courtesy of CrossFit HQ. The North Central Regionals goes down May 31-June 2nd in Chicago? Anyone going? Anyone volunteer to judge, help with media, etc…? Who do you want to see do well? Discuss in Comments
CrossFit Team Offutt Tactical Fitness 