S/S/S:
Press 5×5–Use 70% of 1RM
Post weight used to Comments/LogWOD
WOD:
“Pass on the Left”
For Time:
50 Power Cleans (135/95)
1mile Run
50 Burpees
20min cut-off
Post time to Comments/LogWOD
Video courtesy of Rogue Fitness. Matt Chan demonstrating the Power Clean. Take note of the solid landing position Matt hits on the Power Clean. this is the most effective receiving position. The most common mistake I see here is when folks land with their feet too wide and ribs pointing forward. This will lead to back issues and does not allow the body to be in the right position for a quick elbow whip/front rack position. Land with the butt back when you hit that quarter squat.
Cash Out:
Catch Breath
Use lacrosse ball on glutes/hams while sitting on a box
Video courtesy of Paradiso CrossFit. Use this technique on the glutes and hams.
Firebreather Piece (Done on your own outside of class):
2x Max Dumbell Presses
Use DB equivalent of weight used in S/S/S
CrossFit Team Offutt Tactical Fitness 