CrossFit Team Offutt Tactical Fitness

 Nico and Carl at the Offutt USAW cert, big thanks to Lead coach Whitney Rodden for a great class. 

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S/S/S:

If missed Monday complete here

otherwise:

10 minutes to practice Muscle Snatch Triples

Work up to 85% Snatch 1RM

Post weight to comments/ LogWOD

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WOD:

2 Split Jerk (225/155)
800m run
4 Split Jerk (225/155)
600m run
6 Split Jerk (225/155)
400 m run
8 Split Jerk (225/155)
200 m run

The jerks will be from the rack, the weight should be around 75% of 1rm. Focus on speed under the bar.

Post time to comments/ LogWOD

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Xtra:

5 sets:

3 Snatch Grip Push Press behind neck

(Body Weight / 0.75 BW)

Rest 45 seconds

10 Chest-2-Bar Pull-ups

Rest 45 seconds

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Homework (done on your own outside of class):

Read article on Scapular Retraction

http://www.westernmustangs.ca/news/2013/8/21/scapularstability.aspx