Photo courtesy of JPC Photography. I can’t say enough how thankful we were for all the volunteers we had for the TactFit Games. Some of the hardest workers were our cadre of judges. Much love to all of you!
WOD:
Power Snatch
4×10 Reps
Goal = Increase Weight Each Set.
Each set you MUST go unbroken – hands can’t come off. If they do, that set is done. Also, you cannot stay on the ground longer than a one-second count. So, best bet is touch-and-go.
Post highest successful (meaning you got all ten reps unbroken) weight used to Comments/LogWOD
Video courtesy of Barbell Shrugged. Today hook grip will be very important as the point is to hold onto the bar through the whole set.
X-tra Work:
4×10 Overhead Squat with 65% 1RM
If you do not have an established 1RM, find a workable weight and increase each round
Homework (Done on your own outside of class time):
Olympic wall sit – 2 mins
Pigeon pose – 2 mins
Keg/Overhead Bar – 2 mins
Video courtesy of Mobility WOD. Follow K-Starr’s instructions on the Pigeon Pose and Keg drill
CrossFit Team Offutt Tactical Fitness 