CrossFit Team Offutt Tactical Fitness

Pic courtesy of John Calhoun

To see more pics from the Snow Bowl, click on the picture.

Fear the Beard!  Classic pic of JP kicking some ass at the Snow Bowl this weekend.  There is a great write up on the event with interview parts from JP and his partner, Salt.  Give it a read here.  So proud of all the TOTF athletes that came out and gave it their all, and all the TOTFers that volunteered their time to judge, set up, and move equipment.  And very  proud of all of you who came out to cheer everyone on.  Can’t wait for our event in January!

S/S/S:

Establish 1RM Clean and Strict Press

http://www.youtube.com/watch?v=pajZn-M-r4Q

Video courtesy of Bodybuilding.com

Clean can be power or full, your choice.
If you are feeling froggy, use the Strongman Log for today’s work (first one to grab it gets to use it)

 

Post highest successful weight to Comments/LogWOD

 

15 min cut.

 

After finding 1RM, reduce to 80% and use it in…..

WOD:

3 Rounds:

1 min AMRAP  Clean & Jerk

1 min rest

 

 

Post total reps to Comments/LogWOD

 

 

X-tra Work:

Band Pull apart x 15×4

* Use greatest resistance w/ quality

video courtesy of Ben Bergeron

 

50 Banded Goodmornings

Homework (Done on your own outside of class time):

Thoracic mobility.

3 min super friend drill

Video courtesy of Mobility WOD.  If you have two lacrosse balls, tape them together to do this, or go single ball, or PVC roller