CrossFit Team Offutt Tactical Fitness

 

Courtland at CrossFit HTF while TDY in Hawaii. 

Due to a Field House event, there will only be the 0600 class on Thursday the 4th. 

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S/S/S:

OH Press

3×70%

3×80%

3+ x90%

AMRAP x 70%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week  *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

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WOD:

13min AMRAP
10 Burpee
10 Dumbbell Push Press
10 Dumbbell Stationary Lunge
Farmer carry Dumbbell for 100″

*Find a weight for the Dumbbell that is challenging for the Push Press

Scaling Options:

Dumbbell by weight

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Xtra:

Band Supported Wide-Grip Pull-ups x 75 in as little as sets as possible.

Use a band that will allow 15 good reps…FORM…FORM!