CrossFit Team Offutt Tactical Fitness

S/S/S:

Only lift prep (Burgener warm-up)

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WOD:

15 Min Time Cap

20 clean and jerks 95/65

400m run

15 clean and jerks 115/75

400m run

10 clean and jerks 135/85

400m run

5 clean and jerks 145/95

7 burpees

Score is total C&J and Burpees completed (Max 57)

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Scaling Options:

Power Cleans are OK

If your Heavy single is near or below the 170/120+ range, then your weight progression is as follows:

65/45

85/55

95/65

115/75

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Xtra:

Kipping Handstand Pushup Progression 2

Video courtesy of Freestyle Connection.

S/S/S:

Bench

5, 5, 5+

Add 5-10 lbs to 2 Dec.

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WOD:

2 Min AMRAPs

Rows for Cal

Rest 2 min

Air Squat

Rest 2 min

Double Unders

(Score is total of all three together)

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Scaling Options:

DU – Singles

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Xtra:

Kipping Handstand Pushup Progression 2

Video courtesy of Freestyle Connection.