CFFM
[From CF HQ 08.13.10]
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
CrossFit Football SWOD
Back Squat 5 x 5 @ 90% of 5-RM + 5lbs [Refer to 08.05.10]
CrossFit Football DWOD
“The Volkswagon”
21-15-9
Bodyweight Bench Press
Pull Ups
CrossFit Games Prep, Wk 3, WOD 9
21-15-9 rep rounds of [AQAP Not For Time]
OHS add 10-20lbs
HSPU
OH BB Step-Up w/empty bar [L/R]
Plank-2-Pushup+Pushup on one leg [L/R]
BB Lateral Lunge add 10-20lbs [L/R]
Pseudo Push Up alternating on one leg
Farmers Walk Lunges w/KB @ 24k - 32k [L/R]
Ring Dips
L-Hold on Parallettes or Rings or Bar, ALAP each [try to hold five count for each rep]
[From CF HQ 08.13.10]
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
CrossFit Football SWOD
Back Squat 5 x 5 @ 90% of 5-RM + 5lbs [Refer to 08.05.10]
CrossFit Football DWOD
“The Volkswagon”
21-15-9
Bodyweight Bench Press
Pull Ups
CrossFit Games Prep, Wk 3, WOD 9
21-15-9 rep rounds of [AQAP Not For Time]
OHS add 10-20lbs
HSPU
OH BB Step-Up w/empty bar [L/R]
Plank-2-Pushup+Pushup on one leg [L/R]
BB Lateral Lunge add 10-20lbs [L/R]
Pseudo Push Up alternating on one leg
Farmers Walk Lunges w/KB @ 24k - 32k [L/R]
Ring Dips
L-Hold on Parallettes or Rings or Bar, ALAP each [try to hold five count for each rep]
