A little TOTF fun Saturday. Three Open WODs drawn at random, and completed over 4 hours. This will happen again soon!
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S/S/S:
Front Squat 5×5 @ 70% of 1RM
Sets start every 90 seconds
Should not see ANY butt wink or elbows dropping on these sets. Keep tension on the way down and explode on the way up. Front Squat 1RM set 4/14/14.
Post weight to comments/ LogWOD
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WOD:
3 Rounds for Time:
20 Hang Power Clean (60% of Clean & Jerk )
1000M Row
Post time to comments/ LogWOD
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Xtra:
3 Rounds For Quality
20 Banded or Barbell Good Mornings
10 Reverse Hypers
*Rounds for Quality = Take your time to make EVERY rep perfect!
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Homework (done on your own outside of class):
Banded Front Squat stretch – 2 min
Video courtesy of Mobility WOD. Watch from the 4:03 mark to 4:55
Banded hamstring stretch – 2 min per side
Video courtesy of Barbell Shrugged
CrossFit Team Offutt Tactical Fitness 