WOD:
Clean & Jerk 1.1.1.1.1.1
Increase weight each round
Post highest load to Comments/LogWOD
You get 6 total attempts. Go for a 1RM. If you hit your limit and still have attempts left, drop to 90% of limit and finish out the attempts. You can use any variation of cleans and jerks to get the weight up today
Pic of Steve Pakusch finishing off the jerk in the Ground to Overhead event at last year’s TactFit Games. Which reminds me, we are completely filled up for the 2014 TactFit Games. We were able to increase the teams to 25 per division. The teams that were on the wiat list should have gotten an email to register. So, that means we will have TWICE as many teams this year than we did last year. Look for some serious competition going on! Be there January 19th!
X-Tra Work:
Ab wheel/ Barbell roll outs.
3×10
http://www.youtube.com/watch?v=xyBah8Iln2A
Video courtesy of CrossFit Football. CF Football seminar staff member Luke showing how to do the ab wheel roll out, also known as “Evil Wheels”
Homework (Done outside of class time on your own):
Barbell Heavy Reverse Lunge
5×4
Video courtesy of CMU Strength. Maintain an upright torso through the movement.
CrossFit Team Offutt Tactical Fitness 