CrossFit Team Offutt Tactical Fitness

Yup, week one was rather painful.  This week looks even more so.  Hope you enjoy the suck!

 

Monday 6 November

SSS – Bench 5×5 @ 70-75% On a 2:30 clock – Focus on speed of the bar on the way up

WOD:  10! Burpees, 1! Box Jump overs (24/20)

 

Tuesday

SSS:  10x 100M sprints (1 minute clock)

WOD:  5,4,3,2,1 Muscle ups / 10, 20, 30, 40, 50 air squats

(scales, jumping muscle ups, bar muscle ups, chest to bar pull ups, pull ups)

 

Wednesday

SSS:  10 minutes to find a heavy 5 rep Dead lift then 4×7 @ 70% 0f that weights

WOD:  15min AMRAP
15 KB (1.5/1)
15 BJ (24/20)

Thursday

SSS:  Double under practice

WOD:  “Annie”
50-40-30-20-10
Dus
BF Sit-ups

Friday

SSS: 3-3-3-3-3 OH Squat Increase weight each round but start HEAVY with small increases

WOD: Cash in 400M run

4 RFT:  10 Snatch (75/55) 10 clean, 10 push press, 10 OHS

Saturday

“Blake”
Four rounds For Time
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump (24/20)
20 Wallball shots (20/14)
10 Handstand push-ups