CrossFit Team Offutt Tactical Fitness

S/S/S:

Clean Technique

.

WOD:

Squat Clean Day

3,3,2,2,1,1

Squat Clean + Front Squat each rep.

Increase Weight each set

.

Scaling Options:

None

.

X-tra:

Snatch high pulls 6 x 3

Video courtesy of MobilityWOD.

.

S/S/S:

Strict Press

5, 5, 5+

add 5 from 01 April

.

WOD:

3RFT

10 HSPU

15 Ring Dips

20 One-Arm DB Snatch 75/45

45 Butterfly Sit-Ups

.

Scaling Options:

HSPU – two pads under head or negatives, or wall kick ups and hold for 5 sec

Ring Dips – Stationary dip or box dips, or bench dips

Snatch – reduce as needed

BFSU – feet anchored SU

.

X-tra:

3 rounds

20 banded face pulls

20 banded push downs

10 lying plate raise (5/2.5)