CrossFit Team Offutt Tactical Fitness

Monday week 3

 

Strength: Front Squat 5 Rep Max, 10 Rep Max, 15 Rep Max Begin with 60% of your 1 rep max Back Squat

MetCon:

Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups

 

 

Tuesday week 3

Skill : Chest to Bar Pullups/ Bar Muscles Ups

 

MetCon:

15-12-9-6-3 reps for time of:

– 115/75lbs Power Clean

– HSPU

– Toes to bar

 

Wednesday week 3

Every Minute on the Minute (EMOM) until cannot complete

Evens: 4 Bumper Getups
Odds: 8 Wall ball 20/14

Thursday week 3

Cash In: 1k Row

2 rounds for time of:
100 squats
50 box jumps, 20-inch box
45-lb. dumbbell clean and jerks, 25 reps

Cash out 500m Row

Friday week 3

Skill Weighted  Chin-up 1-1-1

         Weighted Ring Dips 1-1-1

MetCon:

10-9-8-7-6-5-4-3-2 and 1 rep for time of

– Strict Chin-ups

– Sumo Deadlift High Pull 95lbs

– Burpee Pushup over the bar