CFFM Strength-WOD:
Compare to April 8th, 2010
Front Squat 3, 3, 3, 3, 3
Push Press 3, 3, 3, 3, 3
*ME (Max Effort) work up to a 3-RM for both movements!
CrossFit Football SWOD
A. & C.) Front Squat 5-RM, Bench Press 5 x 1 @ 90% of 1-RM
CrossFit Football DWOD
AMRAP in 15 minutes of
1 HSPU
1 Strict Chin Up
1 Ring Dip
3 HSPU
3 Strict Chin Up
3 Ring Dip
5 HSPU
5 Strict Chin Up
5 Ring Dip
Starting Strength DWOD
WOD #1)
"Death by ten meters"
Rest, then ...
WOD #2)
AMRAP in 15 minutes of
15 box jumps 20"/24"
10 Push Ups
5 Pull Ups
