CFFM
Max Effort Front Squat
5-5-5-3-3-3
Reference 07.16.10 and 07.08.10
Rest 5:00 minutes then...
6 x 400-M Sprints, Rest-2-Work Ratio 2:1, Maximal Effort!!
Endurance Team Half Marathon Training, Wk 2, WOD 4
:20 seconds ON, :10 seconds OFF x 16 rds
CrossFit Football SWOD “Deloading Week”
Front Squat 5 x 3 @ 70% of 3-RM
CrossFit Football DWOD
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch @ 95lbs
Sprint 100-Meters
CrossFit Games Prep, Wk 5, WOD 19
“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
Barbell Bench Press 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #1. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to perform all reps unbroken (like the Bear complex) use straps if necessary.
Upright Row, 6 reps
Clean-Grip Snatch, 6 reps
Back Squat, 6 reps
Behind the neck push press, 6 reps
Good Mornings, 6 reps
Clean-Grip Bent Over Row, 6 reps
Max Effort Front Squat
5-5-5-3-3-3
Reference 07.16.10 and 07.08.10
Rest 5:00 minutes then...
6 x 400-M Sprints, Rest-2-Work Ratio 2:1, Maximal Effort!!
Endurance Team Half Marathon Training, Wk 2, WOD 4
:20 seconds ON, :10 seconds OFF x 16 rds
CrossFit Football SWOD “Deloading Week”
Front Squat 5 x 3 @ 70% of 3-RM
CrossFit Football DWOD
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch @ 95lbs
Sprint 100-Meters
CrossFit Games Prep, Wk 5, WOD 19
“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
Barbell Bench Press 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #1. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to perform all reps unbroken (like the Bear complex) use straps if necessary.
Upright Row, 6 reps
Clean-Grip Snatch, 6 reps
Back Squat, 6 reps
Behind the neck push press, 6 reps
Good Mornings, 6 reps
Clean-Grip Bent Over Row, 6 reps
