CrossFit Team Offutt Tactical Fitness

 Coach Dave at CrossFit Bettendorf in Iowa this weekend. Can!

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S/S/S:

Hands just outside the shoulders, elbows up, feet hip width apart, weight in the heels, dip-drive-press, and lock out with active shoulders. With multiple reps, use stretch reflex to go right into next rep. (Absorb the shock of the bar when it makes contact with your shoulders by bending the knees, which is the start of the next rep, so then drive up, open hips and launch weight back up). Watch from 1:19. Video courtesy of CrossFitHQ.

Push Press

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2

Post weight to comments/ LogWOD

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WOD:

For time

3 Power Snatch 155/105 (80%1rm)

400Run

4 Power Snatch

Run full lap

5 Power Snatch

800Run

For the snatch weight, it should be heavy (hence 80% of 1RM if scaling).  IF you don’t have a 1RM, and you have to scale, find a weight that you can handle for 6-7 reps with no more than a touch, reset, and go between reps in WU.

Post time to comments/ LogWOD

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Xtra:

Last person upside down.

Everyone up into a handstand against the wall, see who can hold the longest.

2 rounds.

Take a minute break in between rounds.

Winner gets bragging rights!

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Homework (done on your own outside of class):

Banded Over Head stretch x 2 min per

Put a lacrosse ball behind knee squat down, hold position for 30 sec do twice each leg