OCD ... the killer librarian ... watch out!
CFFM WOD
Max Effort Front Squat 5-5-5-3-3-3*
*Start with a light weight and build up to a 3-RM
Rest 5:00 minutes then...
"Quickie" AMRAP in 8 minutes of
10 WBS @ 14lbs/20lbs
10 Box Jumps @ 20"/24"
CrossFit Football SWOD
A.) Front Squat 3 x 5, Bench 3 x 5
C.) Front Squat: Drop Sets - Take 80% of 1-RM perform as many reps as possible before returning the bar to the rack; rest exactly 1-min and drop 20lbs from bar then go for max reps again before returning the bar to the rack; rest exactly 1-min and drop another 20lbs from bar and finish with as many reps as possible. Tally reps, if you drop the bar your set is done!
CrossFit Football DWOD
10-9-8-7-6-5-4-3-2-1
KBS @ 24-K
Sprint 100-Meters
Starting Strength DWOD
"On The Minute" for 15 minutes
Odd numbered minutes [1-3-5-7-9-11-13-15]
Hang Power Snatch @ 63lbs/95lbs + 3 HSPU
Even numbered minutes [2-4-6-8-10-12-14]
7 Burpees + 7 Pullups
