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CFFM
Max Effort Power Snatch
Max Effort Power Snatch
3, 3, 2, 2, 1, 1, 1
Rest 5:00 min then...
AMRAP in 10 minutes of
20 Walking Lunges (10 ea leg)
Sprint 100-Meters
15 Push Ups
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CrossFit Football SWOD
Weighted Pullups 3, 3, 3, 3, 3
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CrossFit Football SWOD
Weighted Pullups 3, 3, 3, 3, 3
Handstand Pushups 4 x Max Reps
*Alternate (Super-Set) back and forth between weighted pullups and hspu's, rest as needed between sets for full recovery.
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CrossFit Football DWOD
AMRAP in 12 minutes of
12 Barbell Walking Lunges @ 30% of 1-RM Back Squat (6 each leg)
Sprint 100-Meters
15 Push Ups
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CFGames Prep, Week 8, WOD 30
"Unilateral" AQAP, NFT, AHAP:
One arm kb/db renegade row 4x12ea
One arm supinated ring fly w/feet up on box 3x12ea
Single-leg one arm db overhead triceps extension 3x6ea leg + 12ea arm
Single-leg one arm db bent over reverse fly 3x6ea leg + 12ea arm
One arm and one leg kb/db RDL (Opp. arm/Opp. leg) 3x12ea
Single Leg Stability Ball Curl 4x12ea
SuperMan Opp. Arm/Opp. Leg 4x12ea
Rest 5-10 minutes as needed - or - PM WOD:
Sprints 6 x 400-M, Rest 3:1 - or - CFE
