The crew from "Murph" Saturday, September 11, 2010
CFFM
Max Effort Power Clean + Push Jerk
3, 3, 2, 2, 1, 1, 1
Rest 5:00 minutes then...
"Quickie" AMRAP in 7 minutes of
Suicide Sprints, 3 reps (@ 10yd/20yd/30yd)
CFFM
Max Effort Power Clean + Push Jerk
3, 3, 2, 2, 1, 1, 1
Rest 5:00 minutes then...
"Quickie" AMRAP in 7 minutes of
Suicide Sprints, 3 reps (@ 10yd/20yd/30yd)
15 Push Ups
CrossFit Football SWOD
Back Squat 3, 3, 3, 3, 3
Bench Press 3, 3, 3, 3, 3
Back Squat 3, 3, 3, 3, 3
Bench Press 3, 3, 3, 3, 3
Work up to a new 3-RM on both lifts!
CrossFit Football DWOD
10 x 100-Meter Spints, Max Effort!
10 x 100-Meter Spints, Max Effort!
CrossFit Games Prep, Wk 7, WOD 25
“Triplets”
1.) 3 rds AQAP, NFT
Power Snatch, 5 reps
Front Squat, 10 reps
Burpees w/hand release, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
2.) 3 rds AQAP, NFT
Power Clean, 5 reps
Back Squat, 10 reps
Ring Dips, 15 reps
--- rest 5-10 min (as needed, full recovery) ---
3.) 3 rds AQAP, NFT
Push Jerk or Split Jerk, 5 reps
Box Jump @ 24”/28”, 10 reps
Psuedo Push Ups, 15 reps (elevate feet if possible, or go to one foot)
--- rest 5-10 min (as needed, full recovery) ---
CFE 1min On, 1min Off x 9 rds
