FRIDAY, 11.15.13
[youtube=http://www.youtube.com/watch?v=9xssIsZ6LjI]
Some wise words from one of original CFFB Seminar Coaches Rafael Ruiz. Rafael is huge role player behind the Crossfit Football/Power Athlete methodologies. Rafael currently runs 1Forty-Four1.
ASWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
CSWOD
Power Clean 3×3 @ 85%, 3×1 @ 90%
Weighted Chin Ups 5 RM
DWOD
Complete 10 rounds for time:
25 yard Farmer’s Walk – AHAP
50 Yard Shuttle Run
*AHAP = As heavy as possible
*Start by walking 25 yards with two heavy DBs, KBs or other heavy implement. Set weight down, turn and sprint 25 yards, touch and sprint back through the line. Pick up the implements and repeat.
2013 11 14