Floor press: A.) 70x3, 80x3, 90% x 3, 3, AMAP B.) 3x5 (2.5-5#) Flat DB bench: 3 x 8-12(+5) 2 arm DB bent row: 3 x 8-10(+5) WOD: 5 rounds Push press x AMAP 40 yard sprint Dynamic...
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Back squats: %: 5x6 @ 80% Development: I. 3-5 x 5 (+5-10) II. SLDL: 2x5 WOD: 12-9-6-3 DB thrusters KB swings Pull-ups(strict) RM Sent from my iPhone ...
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Thank you CF football for yet another gem. Complete for time:50 lb DB Thrusters – 10 RepsSprint 50 ydsRest 30 seconds50 lb DB Push Press – 15 RepsSprint 50 ydsRest 30...
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Med ball complex Deadlift: A.) [email protected]% B.) 3x5(+10) WOD: death by cleans/burpee pull-ups From Crossfit Football RM Sent from my iPhone ...
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Squats: A.) 4x6 @ 80% B.) 3x5 (+10) Bench press: A.) 55x5, 65x5, 75% x 2 x 5, 3rd set x AMAP B.) 3x5 (+5) WOD: 6 rounds Front squats x 3 @ Body weight Pull-ups x 7 Dynamic...
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Med ball throws x 5 Box jumps: 5x2 @ 85% Cleans: progression #9 Prowler sprints: 10 x 30 yards *light RM Sent from my iPhone ...
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Floor press: A.) 65x5, 75x5, 85%x2x5 B.) 3x5 (+5) DB flat bench press: 2x10-12 2 arm DB bent rows: 2x10-12 WOD: 5 to 1 Push press @ body weight: 5/4/3/2/1 KB swings x 10 Double unders x 20 RM Sent...
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"Murph" 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run RM Sent from my iPhone ...
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15 min AMRAP: DB snatch x 5 right DB snatch x 5 left Barbell walking lunges x 12 (6 ea.) *front rack Farmer Carry x 50 yards AHAP RM Sent from my iPhone ...
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Back squat: A.) find a 1 rep max B.) 3x5 (+10) Deadlift: A.) find a 1 rep max B.) 3x5 (+10) RM Sent from my iPhone ...
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