AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
COLLEGIATE
POWER SNATCH 2 RM
CONDITIONING
As many rounds as possible in 10 minutes: One Arm Walking DB Lunge - 25 yards One Arm Hang Power Clean - 10 rep
2016 12 29
Tag Archives: crossfit
AMATUER
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
COLLEGIATE
BACK SQUAT 2 RM, 1 x max reps @ 80% of 2 RM
BENCH PRESS 3x5 @ 80% of 1 RM
CONDITIONING
10 Rounds of Every 45 seconds Sprint 60 yards
2016 12 28
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
COLLEGIATE
DEADLIFT 5 RM, 1 x max reps @ 80% of 5 RM
CONDITIONING
Complete 7 rounds: Ring Pull Ups 10 Hollow Rocks
then...
For time: 100 Ball Slams 40/30 lbs
2016 12 26
AMATEUR
BACK SQUAT 3×5 Add 5 pounds to whatever you did last time.
COLLEGIATE
FRONT SQUAT 5x3 @ 90% of 3 RM
CONDITIONING
Complete 4 rounds: Isometric Hold Top of Ring Push Up - 30 seconds 185 lbs/125 lbs - Anyway Overhead - Max Reps
2016 12 26
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last workout.
COLLEGIATE
POWER CLEAN 2x3 @ 80% 2x3 @ 85% 2x2 @ 90% (of 1 RM)
CONDITIONING
Complete 10 rounds: Sprint 40 yards *Rest 45 seconds between sprints
2016 12 22
AMATUER
BACK SQUAT 3×5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3×5 Add 2.5 pounds to your bench for 3×5.
COLLEGIATE
FRONT SQUAT 3 RM
BENCH PRESS 5RM, 1x MAX Reps @ 80%
CONDITIONING
Complete 3 rounds: Barbell Press Hold - 30 seconds Press - Max Reps Static Pull Up Hold - 30 seconds Strict Pull Ups - Max Reps Hold Top of Dip - 30 seconds Dips - Max Reps *Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.
2016 12 21
[caption id="attachment_3702" align="aligncenter" width="627"]
0312131116las PNI0322-tr asu-veterans 03/18/2013 Mural of Pat Tillman at Pat Tillman Veterans Center at Memorial Union Building at Tempe ASU Campus. Photo by Nick Oza[/caption]
0312131116las PNI0322-tr asu-veterans 03/18/2013 Mural of Pat Tillman at Pat Tillman Veterans Center at Memorial Union Building at Tempe ASU Campus. Photo by Nick Oza[/caption]
CONDITIONING
"Tillman"
Complete 7 rounds for time: 315 lbs Deadlifts - 7 reps Full Gasser - 1 reps Pull Ups - 15 reps *Rest 45 seconds between rounds
2016 12 19
AMATEUR
Press 3x5 (add 2.5 lbs to last workout)
COLLEGIATE
Press 5 RM, 1 x max reps @ 80% of 5 RM
CONDITIONING
Death by Back Squat Complete: 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on... *This workout is performed at body weight or 225 lbs / 150 lbs, which ever is more. * So if your weight is 185 lbs then you would use 225 lbs, however if your weight is greater then 225 lbs then you would get to use your bodyweight.
2016 12 18
CF FOOTBALL TOTAL
Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
2016 12 15
***Attention there is CFFB Total Friday 12.16.16***
ALL LEVELS
DB Power Snatch – 1 RM *Find your 1 RM Dumbbell Power Snatch with each arm.
CONDITIONING
Complete 3 rounds: You have 90 seconds to complete the following: Row 150 meters 2 pood KB Swings – 20 reps *Rest 3 minutes between rounds.
2016 12 14