CrossFit Team Offutt Tactical Fitness

SSS

Press – 5, 3, 2,1 add 5lbs at each interval

WOD

3 Rounds: 400M Run 20 Burpee Pull Ups

Beast Mode: You can sub Burpee Pull-Ups w/ 6 Burpee Ring Muscle Ups

20 Min Time limit

SCALE

Scaling Pull-ups: Complete 5 Burpees then 5 Body Row x 4

SSS

Squat – 5, 3, 2,1 add 5lbs at each interval

WOD

10Rnds; 20 sec to complete: 3 Power Cleans + 3 Front Squats Use 50% of Squat weight *If you fail on the FS, the round cannot be counted

SCALE

A. use 30% of Squat weight B. Use 25% of Squat weight

SSS

EMOM Weighted Pull-up- 8×2 @ heaviest weight possible

WOD

“Running, mixed up Annie”

200M Run, 50 DUs, 10 Sit Ups

200M Run, 40 DUs, 20 Sit Ups

200M Run, 30 DUs, 30 Sit Ups

200M Run, 20 DUs, 40 Sit Ups

200M Run, 10 DUs, 50 Sit Ups

SCALE

DUs 4xSU

SSS

EMOM Power Snatch 8×2 @ 80%

WOD

17Min AMRAP: 5 Muscle Snatch (95/70) 10 Cal Row * Dapper set @ 7 2 Bar Muscle Ups Beast Mode: >10 rnds

SCALE

Bar MU: A. 3x Pull Up/Dip MS A. 85/65

SSS

Weighted Dip- 5×3 Use 75% of 13Aug weight

WOD

5 Rnds: 3 (per side) Turkish Get Ups KB

or

Dumbbell Increase weight each round Rotating or One Side x3

SCALE

None

WOD

“Air Force WOD” For time:

20 Thrusters (95/65)

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill onc he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. 20 min cap.

SCALE

A. 85/60

B. 75/55

SSS

Bench- 5 @ 75%, 3 @ 80%, 2 @ 85%, 1 set to failure @ 90% of 3RM

WOD

EMOM for 12 Min 2 Jerk Behind Back (165/115) 10 Double Unders

SCALES

Jerk Weight A. 135/95 B. 115/85

DU A. 4x SU

WOD

3 rounds for time:
One minute of 135/105-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135/105-lb. power cleans
Rest one minute

SSS

Deadlift- 5 @ 75%, 3 @ 80%, 2 @ 85%, 1 set to failure @ 90% of 3RM

WOD

12 Min AMRAP:

100M Run

5 C2B Pull-ups

10 OHS 115/85

WOD

4 Rnds ea. For time:

4 Weighted Dips/60 Yd Shuttle Run’(5/10/15)

SCALE

Dips

1. @ BW

2. Jumping

3. On Box