CrossFit Team Offutt Tactical Fitness

S/S/S:

pic courtesy of LAX CrossFit

Three Position Snatch

10 Rounds of:

-1 Hang Snatch

-1 Below Knee Snatch

-1 Snatch from the ground

 

Set starts every 2 minutes

 

(start light, increase each round)

 

Post weight of heaviest successful round to Comments/LogWOD

Video courtesy of Catalyst Athletics.  Try to hold onto the bar through all three reps per set.  As it gets heavier, this might be a little more difficult, but by not dropping it to the ground, you save having to do additional deadlifts in each set.  If you drop it, that’s fine, but just realize you are still on a two-minute clock per round.

followed by….

Deadlift

Double heaviest weight used in Snatch, do 3 reps, add weight, do 3 reps, add weight to finish with a set you can get 5 solid reps with. That said, plan your weight jumps accordingly.

Post weight of last set to Comments/LogWOD

 

Cash Out:

-Reverse hyper extension: 2×15

-Roll out thoracic: 2 min

-Hang from pull up bar: 2 min

 

 

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

Beginner) RDL with 65% of heaviest Deadlift weight: 4×5, 1min rest between sets

 

 

Intermediate) Glute-ham raise 4×10

Single Leg DB Romanian DL 4×5, (45/25)

1min rest between each set