Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Front Squat 3 RM Close Grip Bench 10, 10, 10
WMD 001 21, 15, 9 reps:
Back Squat @ 65% of your most recent 1 RM 2 pood Russian KB Swings + 30 second C2 Rower sprint every 2 minutes for max calories
We will, record your total time for this workout, the weight on the bar and total calories you amassed
2016 10 13
2016 10 13
2016 10 12
Deadlift 1×5 (add 10 pounds to last DL)
Power Snatch 2, 2, 2, 2, 2, 2
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Pull Ups Push Ups Bulgarian Split Squat
2016 10 11
Lift the following as fast as possible using only one rep of:
Complete the lift tonnage before moving onto the next Squat 4,000/2,800 pounds – 1 Rep Press 1,500/1,050 pounds – 1 Rep Deadlift 4,500/3,150 pounds – 1 Rep
2016 10 10
2016 10 10
Power Clean 5 x 3 (add 2.5lbs to last workout)
Power Snatch 2, 2, 2, 2, 2 Snatch Pulls 3 x 3 @ 110% of heavy double
10 Rounds 1 minute to complete 15 Ball Slams Max Athletic Burpees with remaining time 1 Minute Rest
2016 10 07
2016 10 06
2016 10 04
For everyone that is concerned with Crossfit Football coming to an end here is a great post from John Welbourn explaining everything (past, present, and future). What Crossfit Football Taught Me Nothing will change about our class, it will still have the same overall structure.
Deadlift 1×5 (add 10 pounds to last workout) Strict Pull Ups 3 x max reps
Deadlift 5 RM Weighted Pull Ups 5 RM
Ball Slams – 150 reps Parallel Bar Dips – 100 reps
Notes: this can be broken up into any amount of sets and reps. For each rep to count on ball slams, it has to be caught on the first bounce.
2016 10 04