SSS
5×7 Bench Press @ 80% 1RM
WOD
3 RFT of:
25 Calorie Row
5 Dumbbell Snatches (45/25)
SCALE
Down: 30/15
SSS
E2MOM for 12 Min
7 Squat Cleans @75%
of May 27 complex weight
WOD
4 RFT of:
400 Meter Run
15 Pull ups
SSS
7RM Front Squat
WOD
3 rds of:
15 wall ball shots, (20/14).
30 medicine ball cleans, (20/14)
1 minute row for max calories
3 minute rest
Score is total calories rowed
SSS
5×7 Snatch Deadlift (80-85% 1RM Snatch weight)
WOD
7 RFT of:
11 body-weight deadlifts
100-meter sprint
Scale
Down: Deadlift 135
WOD
Team WOD (Team of 2)
2011 Regional Team Event 6 (modified)
For time:
100 Pull Ups
100 Kettlebell Swings (53/35)
100 Double Unders
100 Overhead Squats (65/45)
Scale
PU – ring rows
KBS – 35/25
DU – 2:1 SU ratio
OHS – as needed
SSS
1 RM Bench Press
WOD
“Rahoi”
12 Min AMRAP:
12 Box jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees
Compare to 21 Feb 15
Scale
BJ – 20/16
Thruster – as needed
SSS
At 75% of 7 RM Press complete 5 set of 8 reps
WOD
15 min Amrap
12 Overhead Squat 95/65
200 Meter Run
Scaling
Scale: 65/45
Run – 250M row
SSS
10 Minute EMOM
Odd- 10 Calorie Row
Even- 20 Double Unders
WOD
16 Minute EMOM
Odd- 10 Burpees
Even- 15 Kettlebell swings (53/35)
Scaling
Down: KBS – 35/25
Up: 70/53
SSS
Defranco Limber 11
courtesy of Joe DeFranco
WOD
courtesy of Crossfit HQ
CrossFit Team Offutt Tactical Fitness 