CrossFit Team Offutt Tactical Fitness

SSS

3×10 Bench press

WOD

AMRAP 8 min

2-4-6-8-10…

Push Press, 115/85

Front rack lunges, 115/85

WOD

“Randy”

FT: 75 power snatches, 75/55

SSS

3×15 Front squat

WOD

5k Row

SSS

3×15 Press

WOD

EMOM – 10 min

5 squat cleans, 70% 1RM

SSS

15 mins: Handstand (walk) work

WOD

“Cindy”

AMRAP 20 min

5 pull ups

10 push ups

15 air squats

SSS

3×15 Bench press

WOD

2-fer Tuesday:

AMRAP 5 min

10 Back Squat, 50% 1RM

10 Butterfly situps

Rest 1 min

AMRAP 8 min

15 GHD Situps (w/ medball?)

5 Kettlebell swing, 2/1.5

SSS

3×15 Deadlift

WOD

AMRAP 15 min

3 Power snatch, 135/95

3 Box jump, 30/24

3 Muscle ups

20 cal Row

SCALE

Sx – PS: 95/65

Sx – BJ: 24/18

Sx – MU: bar à 3 pull up, 3 dip = 1 MU