Congrats to TOTF alum Marco and Brandy Serna who will soon be welcoming another Firebreather to the mix! We miss you guys!
S/S/S:
Find Clean & Jerk 1RM
15 Minute Time limit
Post highest successful lift to Comments/LogWOD
Today wraps up the Oly-centric cycle we have been doing since 3May. If you were here that day (click here for a refresher), see if you hit a higher number today than you did then.
Video courtesy of Crossfit.com Sage Bergener demonstrating the Clean and Jerk with Coach Mike Bergener speaking. Notice the reposition of the hands and feet before Sage goes into the Jerk. Very important!
WOD:
“Black Jack”
3 Rounds For Time:
7 Handstand Push Ups
7 Power Snatch (115/70)
7 Toe 2 Bars
Post time to Comments/LogWOD
Cash Out:
Lacrosse
Ball Hamstring Stretch
Video courtesy of Mobility WOD. Spend a good 2-3 minute per drill per side. Really un-glue those hammies, glutes, and calves
Firebreather Piece (Done outside of class on your own time):
5×3 Deficit Handstand Push Ups
Video courtesy of CrossFit Kingspoint. Deficit HSPU = Have black mat down where you will do HSPU. Have 25 or 45# plates set up where your hands will land. No ab mat pad for your head. Go down until head touches mat.
CrossFit Team Offutt Tactical Fitness 