CFFM
Max Effort Back Squat
Load the bar with your 5-RM, attempt a maximal effort set to failure - push for ten reps!!!
Rest 5:00 min then...
Row 1K Time Trial
CrossFit Football SWOD
Thruster 5-RM
CrossFit Football DWOD
21-15-9
Push Press @ 135lbs (from floor)
Ring Dips
Burpees
CrossFit Games Prep Week 4, WOD 15
"Oly Practice"
(All sets performed at sub-maximal weights, perfect form, no misses!)
3-Position Power Snatch + Overhead Squat, 5-7 x 2-3 (Light)
Snatch High Pull, 5-7 x 2-3 (Medium)
Snatch Pull, 5-7 x 2-3 (Heavy)
Muscle Snatch + Overhead Squat, 5-7 x 2-3 (Medium)
Heaving Snatch Balance + Overhead Squat, 5-7 x 2-3 (Light)
