CrossFit Team Offutt Tactical Fitness

So, Maybe Connor MacGreggor should have done a boxing version of Fight Gone Bad…

Monday

SSS: Squat 5,5,5+

WOD:  2 rounds for time: 10 deadlifts, 315 lb. 20 handstand push-ups, 30 front squats, 95 lb.

Tuesday

SSS:  Bench 5,5,5+

WOD:  21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups

X-Tra:  3×5 Standing Overhead Tricep Extensions. (band or dumbbell) Barbell smash triceps

Wed

SSS:  Kettlebell work (Russian and American Swings, Turkish Getups)

WOD:  12 Min AMRAP – 20 Russian KB Swings, 10 Alternating KB Clean and press, 50M (blue line to blue line and back) of suitcase walk (kettlebell in on hand on way down, switch hands on way back).  All at 53/35

Thursday

SSS:   Snatch 2,2,2,2,2

WOD:  Complete as many rounds and reps as possible in 15 minutes of: 155-lb. deadlifts, 9 reps 12 push-ups 15 box jumps, 24-in. box

X-Tra – 2 min wall sit

Friday

SSS:   Muscle up work

WOD:  The Test out – For time:  20 Squats (open class, back squats 135/95, on-ramp 65/45) 15 deadlift (open class, back squats 135/95, on-ramp 65/45) 10 push press (Open 95/65, on-ramp 65/45) 15 cleans (Open 95/65, on-ramp 20/14# med ball), 20 butterfly situps, run 200M, 50 (open class double unders, on-ramp single unders)

 

Saturday

WOD:  Cameron For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps, 24-in. box 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball “2-fer-1s”, 20-lb. ball 50 sit-ups 15-ft. rope climbs, 5 ascents