08.30.10

CFFM
Max Effort Power Snatch [from floor]
3-3-2-2-1-1-1
Reference 08.09.10
Rest 5:00 minutes then...
“Quickee” AMRAP in 7 minutes of
The Bear Complex - AHAP

Endurance Team Half Marathon Training, Wk 2, WOD 3
8 x 200-Meters every 3 minutes

CrossFit Football SWOD “Deloading Week”
Back Squat 5 x 5 @ 70% of 5-RM; Press 5 x 5 @ 70% of 5-RM

CrossFit Football DWOD
Sprint 200-M
50 Toes-2-Bar
Sprint 200-M
40 Toes-2-Bar
Sprint 200-M
30 Toes-2-Bar
Sprint 200-M
20 Toes-2-Bar
Sprint 200-M
10 Toes-2-Bar

CrossFit Games Prep, Wk 5, WOD 17
“Triplets” *All triplets peformed at max intensity but with perfect form. No drops from the Oly lifts. Use straps if necessary. Full recoveries between triplets.
1.) 3 Rounds of AQAP NFT:
5 Power Snatch @ 70% of 1RM
10 Front Squat @ 75% of 1RM
15 Box Jumps @ 20”/24”
Rest 5-10 min. (as needed)
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2.) 3 Rounds of AQAP NFT:
5 Power Clean @ 70% of 1RM
10 Back Squat @ 75% of 1RM
15 Burpees w/hand release
Rest 5-10 min. (as needed)
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3.) 3 Rounds of AQAP NFT:
5 Push Jerks or Split Jerks @ 70% of 1RM
10 Ring Dips
15 GHD Hip Extensions
Rest 5-10 min. (as needed)
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6 x 40yd Sprint w/push-up start OR CFE