CrossFit Team Offutt Tactical Fitness

The TOTF Fun Comp and Farewell to Coach Dave was a huge success. Thank you to all that came out for the competition as well as the BBQ. You will be truly missed Coach D. 

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S/S/S:

Push Press

3×80%

3×85%

3×90%

65% x Max Reps

Post weight to comments/ LogWOD

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WOD:

3 Deadlift 315/225
300m Row
6 Deadlift 315/225
600m Row
9 Deadlift 315/225
900m Row

Scaling Options-

75% or 1RM
70% of 1RM

Post time to comments/ LogWOD

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Xtra:

EMOM for 12min (4 Sets):

Min 1 – 10 Strict Toes 2 Bar

Min 2 – 50 Double Unders

Min 3 – 6 “3 count” Banded Good mornings

During strict T2B, keep legs as straight as possible, stair at an object in front (do not get too much leaning back), and point toes. Strive for unbroken on DU. Banded Good Mornings at the tempo of 3 second decent, 3 second extension.

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Homework (done on your own outside of class):

Banded Hamstring Stretch

3 x 30 seconds per side