Friday 20130621 Open Workout

Posted: June 20, 2013 by totactfit01 in Uncategorized
Steve and TammyThat Pakusch’s reppin’  the TOTF colors in Jamaica.


Power Clean+ Power Jerk

10×1 @ 85% of 1RM of Clean and Jerk

Sets start every minute on the minute

If you were here on 3May2013 (click here for a refresher), we did the CrossFit Olympic total, so check your log books to see if you set a 1RM on Clean and Jerk that day

Post weight used to Comments/LogWOD


“Death by Box Jump/HRPU”

Every Minute On the Minute:
1 Box Jump (30/24)
1 Hand Release Push Up
*Add one rep to each movement every minute

Keep going until you’re DEAD…or until you can’t get all the reps in for the minute you are in.

Post highest successful round to Comments/LogWOD

Cash Out:

Overhead banded Mobility

Video courtesy of CrossFit HQ.  Try this two-minute drill on each side.

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



SCHEDULE NOTE:  The Field House will be closed Monday.  Therefore, we will have an outdoor 0600 session Monday morning at…

Logan Fontenelle Middle School

701 Kayleen Dr.

Bellevue, NE 68005

Heading East on Cornhusker, it turns to Harvell Dr. after crossing Fort Crook.

Turn Left on Kayleen Dr. (If you reach Lincoln Rd. you have gone too far)

The Middle school will be on the right.  Parking lot and track are behind the building.

Get there a few minutes early to stretch out!

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