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SSS
End of the Year
Snatch 1RM
5, 3, 3, 1, 1, 1
WOD
Dammit Lynne
5 Rounds
Max Reps
Bodyweight Bench Press
Strict Pull ups
Rest no more than 1:30
No coaching staff will be available until after 3 January. Workouts will be posted. We apologize for the inconvenience.
WOD
7RFT
“Manion”
400 Meter Run
29 Back Squats (135/95)
SSS
End of the Year
Overhead Squat 1RM
7, 5, 3, 3, 1, 1, 1
WOD
12 Days of Christmas
1 Deadlift (225/135)
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead (95/65)
7 Box Jumps
8 Lunges
9 GHDs
10 Ring Rows
11 KB Swings 53lbs
12 Front Squats (135/95)
Rounds go 1, 1-2, 1-2-3, 1-2-3-4,….
SSS
End of the Year
Bench Press 1RM
6, 4, 3, 1, 1, 1
SSS
End of the Year
Front Squat 1RM
3, 3, 3, 3, 1, 1, 1
WOD
FT
100 DB Clusters (35/25)
E2MOM stop Clusters and do 10 Push ups
SSS
End of the Year
Shoulder Press 1RM
5, 5, 3, 2, 1, 1, 1
WOD
Two for Tuesday
AMRAP 7
5 Power Snatch (135/95)
10 Snatch Grip Deadlift (135/95)
Rest 1 minute
AMRAP 9
100 Ft Bear Crawl
50 Ft Handstand Walk
The deadline of December 27 to sign up and get your team event shirts is quickly approaching. Don’t wait and miss out.
SSS
End of the Year
Back Squat 1RM
10, 5, 3, 3, 1, 1, 1
WOD
Nasty, Nihilistic Nicole
AMRAP 20
Run 400 Meters
Max Reps Bar Muscle Ups
Wod
5RFT
“Hammer”
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
Rest 90 Seconds
Get your team together people Winter Warrior 3 is only a month away.
CrossFit Team Offutt Tactical Fitness 