SCHEDULE NOTE: On Monday, we will only have one class at 1000 for Veterans Day. Please plan accordingly.
That’s right! It’s coming! Thank you to those of you who signed up to compete or volunteered to help. This will be an amazing event. If you haven’t signed up to volunteer, please do! We need as many helpers as we can get. Shoot an email to ctdrennan@gmail.com to help out.
WOD:
20 Min AMRAP:
3 Power Cleans 185/135,
200M Run
3 Ground 2 Overhead 185/135
200M Run
3 Deadlift 185/135
200M Run
Post total rounds to Comments/LogWOD
So, one round starts with the Power Cleans and ends with the 200M run AFTER the deadlifts.
Video courtesy of CrossFit HQ. Coach Burgener gives a few pointers on the Power Clean.
Video courtesy of CrossFit Journal. Some good tips on helping with the Ground To Overhead reps. Ground to overhead means whatever technique will get it up from start to finish as quick (and as safely) as possible. If that ends up being a muscle clean, then do it. If it’s a squat clean into a thruster, do that. Those reps are where strategy comes in.
X-tra Work:
4 sets of Banded Face Pulls
3 Sets 10-12 Reverse Hyperextensions
CrossFit Team Offutt Tactical Fitness 