S/S/S:
pic courtesy of CrossFit Hoboken
WEAR LONG SOCKS!!!!
Deadlift
5×3 @ 85% of your 1RM
Post weight used to Comments/LogWOD
WOD:
7 x 3: Hang Power Snatch
Use 85% of Snatch 1RM
DO NOT drop bar in between reps
Set starts every 90 sec
Post weight used to Comments/LogWOD
Video courtesy of Scott McIntyre. This is how your sets should look. Pick up the bar, stand all the way up. do a Hang Power Snatch, bring bar back to hip height WITHOUT letting go, do another Power Snatch, bring bar down to hip height WITHOUT letting go, do one more Hang Power Snatch, put weight down.
Cash Out:
Roll Back and Posterior Chain – 5 min
Firebreather Piece (Done on your own outside of class time):
Active Recovery
This means spending some quality time doing mobility work, doing light cardio, preparing your meals for the rest of the week and mentally preparing for the rest of the week. Rest does not mean sit on your ass.
CrossFit Team Offutt Tactical Fitness 