S/S/S:
Makeup Monday
otherwise:
10 minutes to practice Muscle Snatch Triples
For the muscle snatch you only get to bend your knees once; and that is on the way up. Video courtesy of ParadisoCrosFit1.
Work up to 80% Snatch 1RM
Post weight to comments/ LogWOD
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WOD:
10! – Plyo Push-ups (45/25)
100M Run(1 each round)
1! – Power Snatch (95/65)
10 plyo push-ups, 100m run, 1 power snatch; 9 plyo push-ups, 100m run, 2 power snatch; and so on. Plyo Push-Ups: Have plates lined up outside of shoulders. Do push up with hands inside plates, explode up and land hands on plates. Either walk hands down or pop them off
Post time to comments/ LogWOD
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Xtra:
5 sets:
Snatch Pull 1. 1. 1. (85-110% of 1RM)
Resting 10 sec between singles
*Rest as needed between sets
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CrossFit Team Offutt Tactical Fitness 