CFFM
Max Effort Bench Press
3-3-2-2-1-1-1
Rest 5:00 min. then...
Assistance Strength Work
Handstand Holds, 4 x max time
Strict Dead Hang Pullups/Chinups, 4 x 10
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CrossFit Football SWOD
Overhead Squat 3, 3, 3, 3, 3
CrossFit Football DWOD
AMRAP in 12 minutes of
6-ft standing broad jump, 3 reps
strict dead hang pullup, 5 reps
push ups w/hand release, 7 reps
70lb kettlebell swing, 9 reps
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CrossFit Games Prep, Wk 7, WOD 28
SWOD
Deadlift 3 x 5 (add 5-10lbs)
DWOD "Strength Complexes"
6 x 6, AHAP, rest as needed
Hang Power Snatch
Overhead Squat
Back Squat + Push Press (behind the neck thruster)
Snatch High Pull
Snatch-grip RDL
