CrossFit Team Offutt Tactical Fitness

Last week of April.  Be ready for some big changes next month.  It looks like a wild ride!

23 Apr 18

S/S/S: Back Squat 5-5-5+

WOD: Elizabeth

15-12-9

Clean

Ring Dip

24 Apr 18

S/S/S: Double Under Practice (just in case you didn’t get enough last Tuesday)

ANNIE

50-40-30-20-10

Abmat Sit-up

Double Unders

 

25 Apr 18

S/S/S: Press 5-5-5+

Double KB Swing https://www.youtube.com/watch?v=Tr4yzNiqOWY

Double KB Clean https://www.youtube.com/watch?v=MUsKJDN5WQs

Double KB Press https://www.youtube.com/watch?v=hUCcfA7acJ0  no verbal instruction but can see the form to be executed.

Double Kettlebell instruction

WOD: 10 Min AMRAP

20 Double KB Swings

15 Double KB Clean

10 Double KB Press

 

26 Apr 18

S/S/S: Bench 3-3-3-3-3

Increase weight each set if form dictates

WOD: Every 30 seconds for 10 Minutes

1 Power Snatch

1 Ball Slam

*if you do not make reps within 30 seconds – finish the round you are working on and wait until next round to restart.

27 Apr 18

S/S/S: Front Squat 5-5-5+

WOD: 5 Rounds

400m Run

90 second rest between rounds (6 minutes)