CFFM
30-25-20-15-10 rep rounds for time of
WBS @ 14lb/20lb
KBS @ 16k/24k
CrossFit Football SWOD
Weighted Pull Ups 5-5-3-3-3-1-1-1*
*Go as heavy as possible!
Rest 5:00 min then...
CrossFit Football DWOD
AMRAP in 12 min of
5 SDLHP @ 135lbs
10 KBS @ 70lbs
15 D/U
CrossFit Games Prep, Week 4 WOD 16
"Oly Practice"
(all sets performed at sub-maximal weights, perfect form, no misses!)
3-Position Power Clean + Front Squat 5-7 x 2-3 (light)
Clean High Pull 5-7 x 2-3 (medium)
Clean Pull 5-7 x 2-3 (heavy)
Clean and Push Jerk 5-7 x 2-3 (medium)
Split Jerks from rack 5-7 x 2-3 (light/speed)
