CrossFit Team Offutt Tactical Fitness

S/S/S:

Find Max Muscle Snatch

Post highest successful Muscle Snatch to Comments/LogWOD

 

Video courtesy of Attitude Nation.  Good discussion from two great US Olympic weightlifters.  Please stick more with Spencer’s technique of hip contact.  Use that momentum to get that bar overhead.

WOD:

8min AMRAP:

Max Push Press @ 165/125

3 Dumbbell Swings @ heaviest weight possible

Max Top of Pull-Up Hold * chest touches bar

Post total rounds to Comments/LogWOD

Post highest rep count for one round and longest Pull Up hold in one round to Comments and Comments section of LogWOD

 

Video courtesy of Seal Fit.  Dumbbell swing is similar to a Kettlebell swing, but uses a different piece of equipment and a different grip.  Go as heavy as you can handle without breaking form.

 

 

X-tra Work:

100x Banded Good Mornings

Beginner)  Green Band

Intermediate)  Black, Purple, Or green with blue

Homework (done on your own outside of class):

3x Max Superman Hold

 

Coach Brian Haggerty (middle in the white shirt…I think) getting a Beach WOD in at CrossFit 757.  What kind of outdoor WOD do you, the TOTF family like to see in the future?  Leave a comment.