All right, now is where we find out what we are made of. For the past three months we have literally kicked our own butts and this is the week to show how much stronger we are for it. For all of the three rep maxes it should take about 20 minutes total. Do some warm ups at 50-60-70% then get ready for heavy! If you fail to hit 3 reps, no big deal, you just found your 1 or 2 rep max.
Monday
Squat – 3 Rep max
WOD: 5! Left arm first do a KB Snatch to the top. Hold it over head do a step back lunge, bring the bell to your shoulder, squat down press it up (sotts press) and stand with the bell
Tuesday
Bench – 3 Rep max
WOD: 4 RFT 10 Med ball complex (stand about 3-4 feet away from the wall, left shoulder facing wall. Twist and throw ball to wall. While ball is in air square up and catch ball. Throw ball forward and turn so right shoulder is facing wall. Catch ball, then twist and throw ball to wall, squaring up and catching ball. Throw ball facing wall and turn so left shoulder is facing wall. This is one rep) 200m run
Wednesday
WOD: Gwen – 15-12-9 Clean and Jerk – As heavy as possible, BUT touch and go only! The bar cannot rest on the floor during each set.
Thursday
Press- 3 Rep Max
WOD: 100 push ups then farmers walk 1 lap with dumbells/kettlebells whos weight totals 1/2 of your bod weight. So if you weigh 200 pounds you would need to carry 2 50# or heavier weights. (you can also use the farmers axels)
Friday
Deadlift – 3 Rep Max
WOD: Amature Fight Gone Bad – 3 rounds 1 min amrap Push press 75/45, 1 min amrap Box Jum 24/20 (no bounding), 1 min amrap max cal row, 1 min rest.
Enjoy
CrossFit Team Offutt Tactical Fitness 