CrossFit Team Offutt Tactical Fitness

As a reminder the Friday and Monday classes will be held at 1000 because of the holiday and down days. 

SSS

3 Sets of:

 1:00 Left Leg Split

 1:00 Right Leg Split

WOD

Isabel

30 Snatches for time (135/115)

SCALE

Bar weight -> as needed.  Goal should be lower than 10 min time for WOD

SSS

Accumulate 10:00 of work on:

 20 Hollow Rocks

 20 Superman Rocks

 10 Broad Jumps

WOD

15min AMRAP

5 Pull up

5 Deadlift 105/75

5 Cleans 105/75

SCALE

Bar weight -> 95/65

Pull Ups – Ring rows

SSS

10:00 of Flexibility Work:

 Bridge x 5

 Pancake x :30

 Hang at bottom of a dip x :20

WOD

3 sets

400m run w/ 2 minute rest

Goal: take 15 seconds off every round

SCALE

Run -> 500m row

Major shoutouts to Sonja and Matt on completing their L1 this weekend. Welcome to the coaching team and we look forward to seeing you grow. 

SSS

10min AMRAP

8 Alt Dumbbell snatches 65/35

20 Double Unders

WOD

4 Sets of:

• Push Up x 15

• Strict Chin Up x 10

• High Box Jump x 5 (30/24)

SCALE

DB snatch ->45/25

2:1 single to double

Push ups ->off box or bench

Strict chins – banded

BJ – 26/22 ->24/20 -> 20/16

SSS

PREP FOR WOD

WOD

Crossfit Total 2

The sum of 3 attempts each of :

Clean, Bench, and Overhead Squat

SSS

Mobility (Post WoD)

Joe DeFranco’s “Limber 11” (flexibility routine)

WOD

TOTF Chipper

200m Run

20 Wallball

15 Box Jump

10 Thrusters (95/55)

15 Kettlebell Swings 53/35

20 Burppes

200 Contacts with jump rope

SCALE

none

The 1630 class is cancelled today. 

SSS

EMOM 12

3 Deadlift at 70% of 1RM

WOD

Jackie

1000 meter row

50 Thrusters 45/35

30 pullups

SCALE

None

SSS

Handstand walk work

WOD

20 min AMRAP

10 HSPU

15 Air Squats

20 Double unders

SCALE

2:1 single unders

SSS

Prep for wod

WOD

30 Amrap

200m Run

15 Burpee

10 Pull up