Date 5 Feb
SSS- Deadlift 5, 5, 5+plus
WOD- 15 Min AMRAP
2-4-6-8-10-12 keep increasing by 2 until time
Goblet Squat
Sit ups
Burpees
Date 6 Feb
SSS – Press Push Press Complex 3 Press followed by 3 push press same weight done at 5RM weight
WOD- 10 min AMRAP
5 DB snatch left arm
40 Du – 80 SU
5 DB snatch right arm
Date 7 Feb
SSS- Pull ups. 5×5 (Don’t give them a choice. )
WOD – 21-15-9
Power Cleans (95/65)
Wall Balls
400M run after each round
Date 8 Feb
SSS – Press 5,5,5plus
WOD – 5 RFT
12 Push Jerks
8 Pull ups or 16 Ring Rows.
Date 9 Feb
SSS – Deadlift 5,5,5plus
WOD – 21 -15-9 (sprint)
Deadlift (50% of above?)
Box Jumps
CrossFit Team Offutt Tactical Fitness 