CrossFit Team Offutt Tactical Fitness

May has been flying by.

Monday week 4

18-15-12-9-6-3 reps for time of:
135/95lbs. deadlifts

50ft Bear Crawl
** 30 Double Unders between reps

 

Tuesday week 4

Skill:  Kettlebell Snatch (10 Minutes)

5 rounds for time:
20 pull-ups
30 wall-ball shots, 20\14-lb. ball
20 Burpee Pushups

Wednesday week 4

Skill:  Max Box Jump Height ( in 12 minutes establish a 1 rep max Box jump height)

Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps

MetCon: 12-9-6 for time of:

– Kettle Bell Swings 1.5/1 pood

– Lateral burpees over the KB

– Turkish Getups Alt Hands

 

Thursday week 4

Skill:  2 max sets Toes to bar unbroken 3 rest 3 minutes between sets

MetCon:

For Time:

800m Run

45 Push Press 115\75lbs

400m Run

45 Ring Dips

200m Run 45 Pushups

 

Friday week 4

Strength: Sotts Press 2-2-2- increase weight with every set if possible

4 rounds of:
3 minutes of rowing meters
1 minute of muscle-ups ( Bar or Rings)