CrossFit Team Offutt Tactical Fitness

S/S/S:

Oly

Pause Snatch (3 sec hold at knee)

5 x 2

75% of highest weight used 20 Nov.

Video courtesy of Catalyst Athletics.

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WOD:

3 RFT:

15 Power Cleans (135/95)

30 Box Jump Overs (24/20)

60 Double Unders

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Scaling Options:

PC: 95/65

BJO: 20/small box

DU: 180 SU/round

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Xtra:

If you don’t have DU, DU work for 10 minutes.

If you do have DU, find max height box jump.

Practice safely.

S/S/S:

Front Squat

5,5,5+

Add 5-10 lb from 10 Nov.

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WOD:

E3MOM for 15 Min

100m shuttle run

Max reps KB Swing – (70/53)

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Scaling Options:

KB: 53/35; 35/25; etc.

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Xtra:

AMRAP 6 Min

9 GHD Sit-ups

5 DB G2O (50/35)

2 Rope Climb