2016 04 11
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1 Press 5 RM
CrossFit Football Bear
Complete 4 rounds:
Complete the following cycle 7 times to complete 1 round:
Power Clean – 1 rep Thruster – 1 rep Back Squat – 1 rep Rack Jerk – 1 rep
After cycle is completed 7 times complete:
Weighted Pull Ups – 7 reps
Rest 3 minutes between sets
*Work up to the heaviest set possible on the complex. Keep the pull up weight constant. *If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended.
2016 04 10
2016 04 09
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Hang Power Clean 1, 1, 1, 1, 1 Pull Ups 3 x Max Reps
Complete 6 Rounds for time:
Single Arm DB Power Snatch – 5 Reps RT 1.5 pood Single Arm BD Thruster – 5 Reps RT 180 lb Prowler Push – 25 yds 1.5 pood Single Arm DB Power Snatch – 5 Reps LT 1.5 pood Single Arm DB Thruster – 5 Reps LT Rest 60 seconds
2016 04 08
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM
Complete one Sprint on the minute for 12 minutes. 100 yd Sprint
2016 04 07
2016 04 05
Deadlift 1x 5 (add 10 lbs to last workout)
Every Minute for 8 Minutes: Complete 3 Deadlifts @ 80% of your most recent 1 RM.
Complete 6 Rounds for time:
DB Farmer’s Carry – 30 yds 60 yd Shuttle Run KB Swing – 12 Reps Rest 90 seconds *For Shuttle Run, sprint 30 yds out and back. *For DB Farmer’s Carry, go as heavy as possible.
2016 04 05
Squat 3×5 (+5 lbs to last workout)
Squat 5×5
Complete as many rounds as possible in 15 minutes: Rope Climb – 1 Rep Push Presses @ 70% Bodyweight – 5 Reps Burpee box overs – 5 Reps Rope Climbs – 2 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps…
2016 04 04
2016 04 03
2016 04 02