CrossFit Team Offutt Tactical Fitness

SSS

Deadlift – 2×8+1 AMAP @70% 1RM

WOD

4 min amrap –

50 DU/SU,

20 KB Snatch (1.5/1,0),

rest 4 min,

4 min amrap –

50 DU/SU,

20 KB Snatch (1.5/1,0)

SSS

Press – 2×8+1 AMAP @70% 1RM

WOD

10 x 50M sprint – rest = walk back. Then 3xAMAP pull ups

WOD

3 rnds for time:

200M run with 45/25 plate overhead,

3 rope climbs,

400M run with 45/25 plate (anyway),

5 step back lunges (per leg),

6 deadlift 225/185

SSS

Squat – 2×8+1 AMAP @70% 1RM

WOD

Outside – teams of two – 12 AMRAP – 50M tire flip, 10 synchro burpee, 50M tire flip, 20 synchro squats

SSS

Bench – 2×8+1 AMAP @70% 1RM

WOD

12 EMOM – Odd – 7 stone over shoulder (100/75), Even – 50M (blue line to blue line and back) farmers walk 95/53 (use barbell or kettlebells)

SSS

Squat – 4×8+1 AMPAP 61% 1RM

WOD

4 min amrap – Run 100M, 10 pull ups, rest 4 min, 4 min amrap – Run 100M, 10 pull ups

SSS

15 minute of mobility

WOD

17 EMOM – 10 Box Jump, 10 KBS 2.0/1.5 (russian)