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CFFM
[From CF HQ 08.01.10]
Five rounds for time of
135lb Squat Clean Thrusters, 5 reps
10 Chest-2-Bar Pull Ups - - - - - - - - - - - - - - -
CrossFit Football SWOD:
[From CF HQ 08.01.10]
Five rounds for time of
135lb Squat Clean Thrusters, 5 reps
10 Chest-2-Bar Pull Ups - - - - - - - - - - - - - - -
CrossFit Football SWOD:
Wide Stance Low Box Squat for speed: 10x3 @ 60% 1-RM Press 5x5 @ 87.5% of 5-RM, Refer to 07.22.10 DWOD
DWOD:
AMRAP in 12 minutes of
30 Overhead Walking Lunge Steps w/45lb Plate
15 Hand Release Burpees - - - - - - - - - - - - -
CrossFit Games Prep
Week 1, WOD 1
2 rds AQAP NFT (as quick as possible/not for time)
15 reps each of
Barbell Overhead Squat w/empty bar
Pseudo Planche Push Ups
Barbell Step Up (L/R) w/empty bar
Plank-2-Push Up w/Rotation (L/R)
Barbell Lateral Lunge (L/R) w/empty bar
Hand Release Push Ups
Barbell Walking Overhead Lunges (L/R) w/empty bar
Ring Dips
Toes-2-Bar
DWOD:
AMRAP in 12 minutes of
30 Overhead Walking Lunge Steps w/45lb Plate
15 Hand Release Burpees - - - - - - - - - - - - -
CrossFit Games Prep
Week 1, WOD 1
2 rds AQAP NFT (as quick as possible/not for time)
15 reps each of
Barbell Overhead Squat w/empty bar
Pseudo Planche Push Ups
Barbell Step Up (L/R) w/empty bar
Plank-2-Push Up w/Rotation (L/R)
Barbell Lateral Lunge (L/R) w/empty bar
Hand Release Push Ups
Barbell Walking Overhead Lunges (L/R) w/empty bar
Ring Dips
Toes-2-Bar
*Remember Gamers now we are taking a short break from heavy weights to focus on recovery and rebuilding our strength-stamina/endurance. Focus on perfect reps, don't count slop! If you need to rest several minutes between rounds and/or exercises to maintain form - DO IT! These wods are not for time.
