CrossFit Team Offutt Tactical Fitness

Video courtesy of CrossFit HQ.

.

S/S/S:

Snatch Balance

3, 3, 3, 2

.

WOD:

2 RNDS:

15 Hang Power Snatch 75/55

15 OHS 75/55

2 min rest…..

2 RNDS

15 C2B Pullups

15 Burpee Box Jump Overs 30/24

.

Scaling Options:

HPS – 65/45, same for OHS

C2B – Chin above

Burpee over box 26/22

.

Xtra:

Sots press

3, 3, 3, 2

Oly wall stretch x 4 min

S/S/S:

Press

5, 5, 5+

add 5 from 21 Apr

.

WOD:

5RFT:

200M Run

10 Front Squats (135/95)

50 DUs

.

Scaling Options:

Run – 250M row

FS (115/85, 95/65)

DU – 2:1 SU w/10 min practice after

.

Xtra:

10 min HS Walk practice

Heel cord mash x 3 min per

S/S/S:

Prep for WOD

.

WOD:

Partner WOD:(see notes)

For Time:

100M Run

10 KB Swings (53/35)

200M Run

10 KB Swings

20 Goblet Squats (53/35)

300M Run

10 KB Swings

20 Goblet Squats

30 GHDs

400M Run

10 KB Swings

20 Goblet Squats

30 GHDs

40 Burpee Over Box (24/20)

500M Run

10 KB Swings

20 Goblet Squats

30 GHDs

40 Burpee over Box

50 Pull ups

.

Scaling Options:

Run -150m row for every 100Mrun(still do together)

Swings – 35/25

GS – 35/25

GHD – straight leg sit up

Burpee over box 20/16

Pull ups –x 2 ring row

.

Xtra:

Tabata roll entire body x 2

Happy Star Wars Day! May the 4th be with you!

Picture courtesy of knowyourmeme.com.

.

S/S/S:

Back Squat

5, 5, 5+

Add 5-10 lbs from 24 Apr

.

WOD:

20 Min AMRAP:

30 OH plate lunges (45/25)

15 Power Cleans (155/110)

10 T2B

200M Run

.

Scaling Options:

OH plate – 25/10

PC – 135/95, 115/85, 95/65

T2B – K2E, or lay on ground with arms OH, holding rig, bring toes to rig

Run – 250M row

.

Xtra:

10 x 100m sprints (rest while walking back to start)

Couch stretch x 2 min per

Congratulations to the April Onramp Class, and welcome to the TOTF family!

.

.

Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005 on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.

McGreevy, seven other SEALs. and eight Army “Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.

.

S/S/S:

Prep for WOD

.

WOD:

“Michael”

3 Rounds For Time:

800M Run

50 Back Extensions

50 Sit Ups

.

Scaling Options:

Run – row 1K

.

Xtra:

Roll out thoracic

Prep for next week