Bench press:
A.) up to 1 rep max
B.) 3x5(+5)
Floor press: instruction
A.) [email protected]% of HS
B.) 3x5
Pull-ups: 2x1/2 reps
DB upright rows: 2x1/2 reps
RM
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Deadlift:
A.) 40/50/60% x 5
B.) 5x5(+10)
WOD: for time (*CF Football)
Sprint x 100 yards
Power clean + power jerk x 8
Pull-ups x 12
Power clean + power jerk x 6
Pull-ups x 10
Power clean +...
Back squats:
A.) 40/50/60% x 5
B.) 3x5(+10)
Strict press:
A.) 40/50/60% x 5
B.) 3x5(+5)
CrossFit Football
WOD: 12 min AMRAP
Ball slams x 10
Clapping push-ups x 10
Box jumps x 5
RM
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Deadlift:
A.) 50x5, 60x3, 70x2, 80x1, 85x1, 90% x AMAP
B.) 5x5 (+10)
Wod: Conditioning * CF Football *
Every :30 seconds complete:
Hang Power Clean – 6 Reps (use roughly 60%)
Box...
Strict press:
A.) 75x5, 85x3, 95% x AMAP, 80% x AMAP
B.) 3x5 (+5)
Pendlay rows: 3x8-10(+10)
BB upright rows: 3x8-10(+5)
Wod: 9 min AMRAP
True push-ups x 7
Pull-ups x 7
DB push press x 7
RM
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Bench press:
A.) 50x5, 60x3, 70x2, 80x1, 85x1, 90% x AMAP
B.) 3x5 (+5)
Pull-ups: 4 x AMAP
DB upright rows: 3 x 8-12
Wod: 5 rounds
1 up push-ups x 6 each side
DB bent rows...
Back squats:
50x5, 60x3, 70x2, 80x1, 85x1, 90% x AMAP
Stiff leg DL: 3x5 @ 60%
Weighted plank holds: 3x1min
Wod: 12-9-6-3 (CF football)
DB thrusters
KB swings
Pull-ups
RM
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