CrossFit Team Offutt Tactical Fitness

S/S/S:

Bench Press

Find 3 Rep Max

Post highest successful 3 rep set to Comments/LogWOD

WOD:

4 Rounds: Snatch Complex;

 

 

2 Reps Overhead Squat

2 Reps Hang Power Snatch

2 Reps Snatch Grip Deadlift

Rest as needed between sets

 

Increase weight each round

Work up to 90% of Power Snatch weight.

 

Post highest successful weight used to Comments/LogWOD

 

Video courtesy of JoePerformanceOne.  Treat the set up and execution of these deadlifts as if you were doing a snatch rather than a deadlift.  That means, hips lower than they would be in a deadlift in the set up.  Push the knees back as you come up.  And, unlike traditional deadlift where you keep a neutral gaze, focus on one spot in front of you as you come up.

 

 

X-Tra Work (Done on your own outside of class time):

Beginner and Intermediate)

6 x 50M sprints

Rest as needed to give full effort each run

 

 

Cash Out:

Push Ups w/one hand on med ball. 3×15. Alternate hands ea rep

Video courtesy of CriticalBench.com

Spend 10 min working strict ring or bar Muscle Up

 

 

 

In case I haven’t mentioned, big Thank you to Shadow Coach Homar Sanchez for being the guy who stepped up and made sure the Labor Day WOD/BBQ happened.  This guy puts in a ton of work for TOTF, as do coaches Salt and Brian H.  We’re a better place thanks to you three.