CrossFit Team Offutt Tactical Fitness

Part of the 0600 class digging deep to get the ring pushups done this morning.

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S/S/S:

Make up Monday or Tuesday

(remember this formula when figuring out weights to use; Weight X Reps X .0333 + Weight = Theoretic one rep max. Use the 2RM you set two weeks ago in these lifts)

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Speed under the bar! Video courtesy of Rouge.

Snatch from the hang (above knee)

10 EMOM x 2 reps

Shoot for 50-60% of 1RM

Last 2 rep max set June 10th.

Post weight to comments/ LogWOD

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WOD:

As Many Rounds As Possible In 12 minutes of:

10 Alternating KB Snatches (1.5/1)

10 Chest-to-Bar Pull-Ups

100m Shuttle Run (50M down, 50M back)

Post rounds to comments/ LogWOD

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Xtra:

10 Rounds

Supine to 25m Sprint

Start tom laying on your back, get up quickly and then immediately into a sprint. Video courtesy of WillPrepareFitness.

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Homework (done on your own outside of class):

Roll out Quads, Hamstrings, Calves, Heel Cord – 10 minutes

Distracted overhead banded stretch – 2 minutes aside