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 Sent from my iPhone ...
Read More
Med ball throws Box jumps: 6x3 @ 75% Cleans: progression #9 RM Sent from my iPhone ...
Read More
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 +...
Read More
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 Sent from my iPhone ...
Read More
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...
Read More
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 Sent from...
Read More
Med ball throws Box jumps: 4x1 @ 95% Cleans: progression #9 RM Sent from my iPhone ...
Read More
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...
Read More
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 Sent from my iPhone ...
Read More