CrossFit Team Offutt Tactical Fitness

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.