Kristan Clever, 2010 CFG Champion
CFFM
Max Effort Bench Press
3-3-3-1-1-1*
*Work up to a new one rep max! Refer to 08.13.10
Rest 5:00 minutes then...
75 Burpees for time
CrossFit Football SWOD
Power Clean 3-RM (add 5lbs!)
CrossFit Football DWOD
AMRAP in 12 minutes of
5 Chest-2-Bar Pull Ups
7 Hand Release Push Ups
9 Box Jumps @ 20”
CrossFit Games Prep, Wk 4, WOD 14
21-15-9 AQAP, Not for time of:
Sumo Deadlift add 10-20lbs
Clean Grip Bent Over Row same as last wk.
Single Leg RDL (L/R) same as last wk.
Supine Ring Pull Ups w/arms adducted, feet on box
Good Mornings, same as last wk.
Dead Hang Scapular Pull Ups
GHD Hip Extension w/added weight, + 10-20lbs
L-Hold Pull Ups
