CrossFit Team Offutt Tactical Fitness

Coach Kimberly and the rest of “The Varmint Killers” at the Relay for Life this last weekend. Get moving for a good cause!

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VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!

And, remember this formula,

Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…

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S/S/S:

Press 2 Rep Max

Post weight to comments/ LogWOD

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WOD:

For Time:

6 MuscleUps

30 Russian KettleBell (2/1.5)

100 Double Unders

4 MuscleUps

20 Russian KettleBell (2/1.5)

80 Double Unders

2MuscleUps

10 Russian KettleBell (2/1.5)

60 Double Unders

 

Post time to comments/ LogWOD

 

Video courtesy of CrossFit.com  Jeff Martone hitting the key points on the Russian Kettlebell swing.  Also, some good tips on when to unlock the hips on the down swing.

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Xtra:

10 Rounds:

10 Hand Stand Push Ups

Rest 1-2min between sets

*Work Speed and efficiency.

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Homework (done on your own outside of class):

2min (each side) Banded Lat stretch or lat stretch in door frame

Stretch Posterior Chain (Low Back, Glutes, Hamstrings and Calves)

Go by Biggest muscles first, smallest muscles last.

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As a reminder- There is no class on Saturday morning due to the TOTF Summer Showdown