Ben Burdette got a max height of 46″ on the 2RM Seated Box Jumps Friday! Awesome work Ben!
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S/S/S:
Over Head Press
3x 70%
3x 80%
3+ x90%
Emphasis on tight core, double chin prior to pressing, head through the window after bar is above head, and active shoulder at the top. NO KNEE BEND!!!
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WOD:
3 Rounds For Time
1000m Row
1:1 Work/Rest ratio
Aim to stay +/- 5 sec each round
Straight up sprint!. Make the stokes as efficient as possible. No rounded backs or heels off the plate. Hip drive!
Scaling Options:
none
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Xtra:
Since we don’t have the cool attachment, just have the bar in a corner of a power rack. Video courtesy of Rouge Fitness.
Landmine twist
3 rounds
10 reps per side
Try to increase weight each round
CrossFit Team Offutt Tactical Fitness 