CrossFit Team Offutt Tactical Fitness

SSS

Deadlift

5 , 5, 3, 3, 2, 1, 1

RDL

12, 10, 8

SSS

Bench Press – 10, 5, 5, 3, 2, 1, 1

WOD

Good GOD Grace

30 Clean and Jerks (135/95)

Every time you take a “break” (more than a pause), do 5 burpees

SSS

Front Squat

Pause in bottom (2-3 seconds)

5, 5, 3, 3

Full Speed (Start at last weight)

6, 4, 2, 1, 1

SSS

Speed Jerk Work (Bar)

3×5

Power Clean and Jerk

5, 3, 2, 2, 1

WOD

Two for Tuesday

AMRAP 5

10 Pistols

5 Jerks (135/95)

Rest 2 minutes

AMRAP 5

10 Front Rack Walking Lunges (135/95)

20 Burpees over the Bar

Don’t forget to gather your teams for WWIII folks. Get registered by the 27 of December to ensure that your team gets gear.

https://www.eventbrite.com/e/winter-warrior-3-let-the-fall-out-begin-tickets-28122569362

WOD

OHS – 5, 5, 3, 2, 1, 1, 1, 1, 1

Back Squat – 5×3 (Pause in bottom for 3-5 seconds)

Don’t forget to gather your teams for WWIII folks. Get registered by the 27 of December to ensure that your team gets gear.

https://www.eventbrite.com/e/winter-warrior-3-let-the-fall-out-begin-tickets-28122569362

SSS

Squat Cleans -5×3 mid thigh pull

Front Squat and Jerk – 4×2 (1 Jerk every set)

WOD

FT

Buy In: 50 ft walking lunge with plate overhead (45/25)

50 Calorie Row

100 Wall Balls

2:00 L-Sit

Buy Out: 50 ft walking lunge with plate overhead (45/25)

NO CLASS TOMORROW FOR COACHES DEVELOPMENT

SSS

Bench Press – 12, 10, 5, 5, 3, 2, 1

WOD

10 RFT

10 Deadlift (225/135)

10 Evil Wheels

5 Box Jumps (30/24)

SSS

Back Squat – 5, 5, 3, 2, 1, 1, 1, 1, 1

Front Squat Pauses in bottom – 5×3

WOD

AMRAP 12

10 DB Cleans (35/25)

20 DB Walking Lunges

EMOM Do 5 Burpees

WOD

Two for Tuesday

AMRAP 7

10 HSPU

50 DU

Rest 2 minutes

AMRAP 5

100 Meter Walking Lunge

100 Meter Sprint

(done on the 200 meter track)

WOD

Jackie

1000 M Row

50 Thrusters (45/35 Bar)

30 Pull ups