CrossFit Team Offutt Tactical Fitness

SSS

Deadlift- 5 @ 75%, 3 @ 80%, 2 @ 85%, 1 set to failure @ 90% of 3RM

WOD

12 Min AMRAP:

100M Run

5 C2B Pull-ups

10 OHS 115/85

WOD

4 Rnds ea. For time:

4 Weighted Dips/60 Yd Shuttle Run’(5/10/15)

SCALE

Dips

1. @ BW

2. Jumping

3. On Box

SSS

Power Clean 8×2- Start @ 80%

WOD

10 Min AMRAP:

10 Ball Slams @ heaviest weight

4 Front Squats @ 185/125

SCALE

FS

A. 165/110                                 B. 135/95

SSS

Press –

5 @ 75%,

3 @ 80%,

2 @ 85%,

1 set to failure @ 90% of 3RM

WOD

2 Min Max HSPUs

1 Min Rest

2 Min (L) Dumbell Thruster 35/20

1 Min Rest

2 Min (R) Dumbell Thruster 35/20

1 Min Rest

2 Min Max Double Unders

SCALE

HSPU

A. 1 ab mat under head

B. 2 ab mats under head

C. Pike Push-ups

DU’s

No scale.  If no DUs, 2 min practice

17.5

10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders

The last night of FNL is tonight at 1800

WOD

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses

SCALE

3/4 bodyweight

WOD

3 rounds for time of:
Run 800 meters
Rest 2 minutes

WOD

Deadlift 5-5-3-3-3-1-1-1-1 reps

17.4 Redo

or

4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

17.4

Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts, 225/185 lb.
55 wall-ball shots, 20/14-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

https://games.crossfit.com/workouts/open/2017

Done forget about FNL at 6pm on Friday