CFFM
Max Effort Push Jerk from rack 3-3-3-1-1-1*
*Refer to 7.28.10
Rest 5:00 minutes then...
21-15-9 for time of
Barbell Overhead Squat 63/95
Pull-Ups
- - - - - - - - - - - - -
CrossFit Football SWOD:
Back Squat 5 x 5 @ 90% of 5-RM [Refer to 07.26.10]
Press 5 x 2 @ 90% of 1-RM
Rest 5:00 minutes then...
CrossFit Football DWOD:
7 rds for time of
7 KBS @ 70lbs
14 KB SDLHP @ 70lbs
21 Double Unders
- - - - - - - - - - - - -
CrossFit Games Prep, Week 1, WOD 3
1 rd AQAP NFT
60 Front Squats @ 30% of 1-RM Back Squat
60 Bench Press @ 50% of 1-RM
60 Barbell Lateral Step Up w/empty bar
60 Curb Push Ups
60 Reverse Walking Lunges (unweighted)
60 Shoulder Press @ 50% of 1-RM
60 GHD Sit Ups
Max Effort Push Jerk from rack 3-3-3-1-1-1*
*Refer to 7.28.10
Rest 5:00 minutes then...
21-15-9 for time of
Barbell Overhead Squat 63/95
Pull-Ups
- - - - - - - - - - - - -
CrossFit Football SWOD:
Back Squat 5 x 5 @ 90% of 5-RM [Refer to 07.26.10]
Press 5 x 2 @ 90% of 1-RM
Rest 5:00 minutes then...
CrossFit Football DWOD:
7 rds for time of
7 KBS @ 70lbs
14 KB SDLHP @ 70lbs
21 Double Unders
- - - - - - - - - - - - -
CrossFit Games Prep, Week 1, WOD 3
1 rd AQAP NFT
60 Front Squats @ 30% of 1-RM Back Squat
60 Bench Press @ 50% of 1-RM
60 Barbell Lateral Step Up w/empty bar
60 Curb Push Ups
60 Reverse Walking Lunges (unweighted)
60 Shoulder Press @ 50% of 1-RM
60 GHD Sit Ups
