Lifting shoes and workout journals. You know this group is SERIOUS about their training!
CFFM WOD
Max Effort Press 5-5-5-3-3-3*
*Work up to your 3-RM
Rest 5:00 minutes then....
"Death by Thrusters"
One thruster on the first minute, two on the second, three on the third, keep adding a thruster every minute until you cannot complete the work in that minute. Rx'd weights 63lbs/95lbs
CrossFit Football SWOD
A.) Squat 3x5; Press 3x5
C.) Back Squat 5 x 3 @ 85% of 1-RM; Bench 5 x 5 @ 85% of 5-RM
CrossFit Football DWOD
Tabata Sledgehammer Strikes
Rest 1:00 minute
Tabata Burpees
Rest 1:00 minute
Tabata Sledgehammer Strikes
*Alternate left and right side swings after each interval.
*Score LOWEST rounds for total.
Starting Strength SWOD
A. & B.) Squat/BP/P/PC add .5-2lbs; DL add 1-5lbs
