CrossFit Team Offutt Tactical Fitness

S/S/S:

Press

5, 5, 5+

Add 5-10 from 24 Dec.

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WOD:

 10 RFT
Run 200m
10 Back Squat – 135/115

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Scaling Options:

Squat – WT as needed
Run = 250m row

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Xtra:

Max Reps 3 position pull ups.

Wide grip, Medium grip, narrow Grip

S/S/S:

Double under practice.

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WOD:

EMOM – 10 Min

30 DU’s

10 Dead lift 225/185

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Scaling Options:

DU – 2:1 singles

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Xtra:

Butterfly Pull up progression

Video courtesy of Freestyle Connection.

S/S/S:

Front Squat

5, 5, 5+

Add 5-10 lbs from 22 Dec

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WOD:

E3MOM for 15 Min

Row 500m

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Scaling Options:

Scale weight as needed

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Xtra:

3 x Max reps Chest 2 Bar Pull ups

S/S/S:

Snatch Balance

2, 2, 2, 2, 2

Increase wt each set but keep below your 2RM

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WOD:

8 Rounds For Time – 12 Min CAP

3 Snatch 95/65

6 Overhead Squat 95/65

9 Push Press 95/65

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Scaling Options:

Scale weight as needed

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Xtra:

5×5 Strict Pull ups

Add weight if able