CFFM
Power Clean + Push (Power) Jerk
2, 2, 2, 2, 2, 2, 2
Assistance Strength/Core Work:
GHD Situps 4 x 25
Good Mornings 4 x 10 [AHAP]
--------- --------- ---------
CrossFit Football SWOD
Power Clean
5 x 3 @ 90% of 3-RM [Refer to 10.07.10]
CrossFit Football DWOD
Windsprints! [Rest as needed between sprints, maximal effort]
100-M
80-M
60-M
40-M
20-M
40-M
60-M
80-M
100-M
--------- --------- ---------
CFGames Prep, Phase II, Wk 3, WOD 10
SWOD
Front Squat Drop Set x 3:
[Refer to 10.14.10 for 3-RM]
Set 1.) @ 85%, Set 2.) @ 75%, Set 3.) @ 65%*
*Warm up and load the bar to 85% of 3-RM. Perform as many unbroken reps as possible then rack the bar. Immediately strip weight down to 75% and continue. Rack the bar, immediately strip weight down to 65% and continue. Record total number of reps. [Maximum 1-min rest between drops]
DWOD: CFE only
--------- --------- ---------
CFE
6 x 3-min for max distance. Rest 1-min after odds, rest 3-min after evens. Record max distance.
