CrossFit Team Offutt Tactical Fitness

Welcome home Coach Vashon! Enjoy the time you have with your beautiful family before you get back to the grind.

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S/S/S:

Press 5×5 @ 5lbs from last press workout (5May)

Lock out the legs! Squeeze your ass to keep from bending legs. Double chin, don’t pez-head.

Post weight to comments/ LogWOD

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WOD:

6 Rounds For Load
1 Power Snatch
3 Over Head Squat
rest as needed

Goal here is not WOD time, it is load, which means you have 6 sets to work up to your heaviest round without putting the bar down.  Rest as needed between rounds.

Post weight to comments/ LogWOD

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Xtra:

5×10 Strict-to-Kipping Pull-ups

1min rest between sets

Start with strict pullups until failure, then stay on bar and continue kipping pullups until 10reps is complete

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Homework (done on your own outside of class):

Banded shoulder stretch 3×30 each arm