CFFM
Max Effort Power Clean from floor
3-3-3-1-1-1*
*Work up to a new 1-Rep Max!
Rest 5:00 min. then....
“Mini Cindy”
AMRAP in 10 minutes of
5 Pullups
10 Pushups
15 Air Squats
(Try to get 10 rounds!!!)
CrossFit Football SWOD:
Deadlift 1-RM Testing
CrossFit Football DWOD:
Complete 7 rds for time of
5 DB Push Press @ 50lbs
7 Clapping Push Ups
9 GHD Sit Ups
CrossFit Games Prep, Wk 3, WOD 10
21-15-9 rep rounds of [AQAP Not For Time]
Deadlift add 10-20lbs
L-hold Pull Ups
Single Leg RDL’s same as last wk [L/R]
Strict Dead Hang Scapular Pull Ups
Suit Case Pick Ups same as last wk [L/R]
Supine Ring Pull Ups w/feet on box
Good Mornings same as last wk
Bent Over Rows w/Clean Grip add 5-10lbs
GHD Hip Extension
Max Effort Power Clean from floor
3-3-3-1-1-1*
*Work up to a new 1-Rep Max!
Rest 5:00 min. then....
“Mini Cindy”
AMRAP in 10 minutes of
5 Pullups
10 Pushups
15 Air Squats
(Try to get 10 rounds!!!)
CrossFit Football SWOD:
Deadlift 1-RM Testing
CrossFit Football DWOD:
Complete 7 rds for time of
5 DB Push Press @ 50lbs
7 Clapping Push Ups
9 GHD Sit Ups
CrossFit Games Prep, Wk 3, WOD 10
21-15-9 rep rounds of [AQAP Not For Time]
Deadlift add 10-20lbs
L-hold Pull Ups
Single Leg RDL’s same as last wk [L/R]
Strict Dead Hang Scapular Pull Ups
Suit Case Pick Ups same as last wk [L/R]
Supine Ring Pull Ups w/feet on box
Good Mornings same as last wk
Bent Over Rows w/Clean Grip add 5-10lbs
GHD Hip Extension
