CFFM
From CF HQ 08.28.10
21-18-15-12-9-6-3 rep rounds for time of
Sumo Deadlift High Pull @ 53/75lbs
Push Jerk @ 53/75lbs
CrossFit Football SWOD “Deloading Week”
3-Position [Floor>Low Hang>High Hang] Power Clean 5 x 3 @ 70% of 3-RM
CrossFit Football DWOD
Tabata Sledgehammer Strikes
Rest 1-minute
Tabata Burpees
Rest 1-minute
Tabata Sledgehammer Strikes
*Alternate Left and Right side strikes after each interval.
*Score LOWEST rounds for total.
CrossFit Games Prep, Wk 5, WOD 18
“Triplets” *All triplets performed 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 Heaving Snatch Balance w/70% of 1RM Snatch
10 BB Clean-Grip High Pulls AHAP
15 Pistols (L/R)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
2.) 3 Rounds of AQAP NFT:
5 Clean Pull w/100% of 1RM of Clean
10 BB Snatch-Grip Bent Over Row AHAP
15 Lateral Box Jumps (L/R)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
3 Rounds of AQAP NFT:
5 Deadlifts @ 75% of 1-RM
10 Weighted Pullups or Chinups (strict dead hang)
15 KBS - 16k-32k
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
Row a 2K Time Trial OR CFE
From CF HQ 08.28.10
21-18-15-12-9-6-3 rep rounds for time of
Sumo Deadlift High Pull @ 53/75lbs
Push Jerk @ 53/75lbs
CrossFit Football SWOD “Deloading Week”
3-Position [Floor>Low Hang>High Hang] Power Clean 5 x 3 @ 70% of 3-RM
CrossFit Football DWOD
Tabata Sledgehammer Strikes
Rest 1-minute
Tabata Burpees
Rest 1-minute
Tabata Sledgehammer Strikes
*Alternate Left and Right side strikes after each interval.
*Score LOWEST rounds for total.
CrossFit Games Prep, Wk 5, WOD 18
“Triplets” *All triplets performed 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 Heaving Snatch Balance w/70% of 1RM Snatch
10 BB Clean-Grip High Pulls AHAP
15 Pistols (L/R)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
2.) 3 Rounds of AQAP NFT:
5 Clean Pull w/100% of 1RM of Clean
10 BB Snatch-Grip Bent Over Row AHAP
15 Lateral Box Jumps (L/R)
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
3 Rounds of AQAP NFT:
5 Deadlifts @ 75% of 1-RM
10 Weighted Pullups or Chinups (strict dead hang)
15 KBS - 16k-32k
Rest 5-10 min. (as needed)
- - - - - - - - - - - - -
Row a 2K Time Trial OR CFE
