CFFM
From CF HQ 08.26.10
21-18-15-12-9-6-3 rep rounds for time of
Pull Ups
Handstand Push Ups
CrossFit Football SWOD “Deloading Week”
OFF
CrossFit Football DWOD
On the minute for 15 minutes
2 Deadlifts @ 75% of 1-RM
4 Burpees
CrossFit Games Prep, Wk 5, WOD 20
“Strength Complexes”
SWOD
Deadlift 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #2. 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 peform all reps unbroken (like the Bear complex) use straps if necessary.
Overhead Squat, 6 reps
Back Squat, 6 reps
Heaving Snatch Balance, 6 reps
Front Squat, 6 reps
Snatch-Grip High Pulls, 6 reps
Snatch-Grip Deadlift, 6 reps
From CF HQ 08.26.10
21-18-15-12-9-6-3 rep rounds for time of
Pull Ups
Handstand Push Ups
CrossFit Football SWOD “Deloading Week”
OFF
CrossFit Football DWOD
On the minute for 15 minutes
2 Deadlifts @ 75% of 1-RM
4 Burpees
CrossFit Games Prep, Wk 5, WOD 20
“Strength Complexes”
SWOD
Deadlift 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #2. 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 peform all reps unbroken (like the Bear complex) use straps if necessary.
Overhead Squat, 6 reps
Back Squat, 6 reps
Heaving Snatch Balance, 6 reps
Front Squat, 6 reps
Snatch-Grip High Pulls, 6 reps
Snatch-Grip Deadlift, 6 reps
