CFFM
Strict Press 5, 5, 5, 5, 5* Work up to a new five-rep max!
Assistance Strength/Core Work:
Floor Wipers 5-7 x 8-10, AHAP
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CrossFit Football SWOD
Back Squat 5 x 5 @ 87.5% of 5-RM, Refer to 10.04.10
CrossFit Football DWOD
12 minutes AMRAP of
5 Hang Power Cleans @ 155lbs
10 Hand-Release Pushups
15 GHD Hip Extension
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CFG Phase II, Wk 2, WOD 8
SWOD:
Back Squat 5 x 5 @ 82.5% of 5-RM, Refer to 10.11.10
DWOD:
12 minutes AMRAP of
5 reps "Anyway Overhead" @ 95/135lbs
10 Hand-Release Pushups
15 GHD Hip Extension
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CFE
[for max distance]
3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off, 2 min on, 2 min off, 3 min on
