Rip is awesome ....
CFFM
Back Squat 5 x 5 @ 87.5% of 5-RM [Refer to 10.07.10]
Assistance Strength Work:
Weighted Overhead Walking Lunge 4 x 12 [6 per leg, AHAP]
GHD Situps 4 x 25
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CrossFit Football
DWOD Only
7 rds of
1 minute max calorie row
1 minute to perform 5 plyo pushups + 10 kbs @ 2-pood
Score = total calories rowed
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CFGames Prep, Phase II, Wk 5, WOD 20
SWOD
Power Clean + Split Jerk 2, 2, 2, 2, 2, 2, 2 [Technique, Technique, Technique!!!]
DWOD
"Religion"
5 rds for time of
Max Rep Back Squat*
7 burpee box jumps
*weight on bar = your bodyweight
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CFE
8x100m every :30 sec
