SSS
SET 8RM BENCH PRESS
WOD
4 RFT (Regional 16.4 – Modified)
28 Air Squats
15 Power Cleans (115/80)
20 Min Cap
Scaling Options
Scale: Power clean 95/65
Scale up: Pistols
SSS
Muscle up work
5×3 Ring DIPS @3X31
5×3 Ring PULLUPS @11X4
WOD
8 RFT
ROW 500M
50 DOUBLE UNDERS
Scaling Options
STR:
Scale: Regular dips, standard pullups
WOD:
Scale: 2:1 single unders
SSS
SET 8RM BACK SQUAT
WOD
3AMRAP
Back Squat 65% of 8RM
Rest 3 mins
3AMRAP
Deadlift same weight
Rest 3 mins
3 AMRAP
Burpees over Bar
courtesy of Crossfit HQ
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
“Jorge”
30 GHD SITUPS
15 SQUAT CLEANS @155/105
24 GHD SITUPS
12 SQUAT CLEANS
18 GHD
8 SQUAT CLEANS
12 GHD
6 SQUAT CLEANS
6 GHD
3 SQUAT CLEANS
SSS
10 Bulgarian Split Squat ( per leg) FOR 5 SETS
ASCENDING WEIGHT
WOD
EMOM FOR 10 MINUTES
15 WALLBALLS @20/14
MAX KBS@53/35
Scaling Options
WB – 14/12
KBS 35/25
Don’t forget the Regionals have started you can watch them on Youtube or Games.crossfit.com.
SSS
SET 7RM PRESS
WOD
EMOM FOR 8 MINUTES
Odd minutes – 20 SEC HOLD AT BOTTOM OF RINGS
Even minutes- 10 THRUSTER @95/65
Scaling Options
Thruster – 75/55
Scale up – thruster – 135/95
SSS
5 x 5 SNATCH DEADLIFTS
ASCENDING WEIGHT
WOD
10 MINUTE LADDER
SUMO DEADLIFT HIGH PULL @ 95/65
PUSHUP
*athlete starts with one rep and adds a rep every round
Scaling Options
SDHP – as needed
Scale up 135/95
SSS
5 SETS OF 7RM PAUSE BACK SQUATS
ASCENDING WEIGHT
WOD
AMRAP 12 min:
3 PULLUPS, TEMPO 11X4
6 OVERHEAD SQUATS@ 115/ 95
9 KETTLEBELL SWINGS @ 53/35
Scaling Options
Pull Ups – Regular pull ups
OHS – as needed
KBS – 35/25
Scale up – OHS 135/95, KBS 70/53
SSS
courtesy of Barbell Shrugged
CLEAN HIGH PULLS FOR 5×5
ASCENDING WEIGHT
WOD
20 MINUTE AMRAP
10 BOX JUMPS Overs 24/20
500M ROW
Scaling Options
BJOs – 20/16
Row – 400M Run
Scale up – 30/26 BJOs
courtesy of Crossfit HQ
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
SSS
Prep for WOD
WOD
“HOLBROOK”
10 RFT
5 THRUSTER @115/85
10 PULLUPS
100 METER SPRINT
1 MINUTE REST
EACH ROUND FOR TIME
Scaling Options
Thrusters – weight as needed
Pull ups – ring rows
CrossFit Team Offutt Tactical Fitness 