Crossfit Football Total
Power Clean 1RM
Squat 1RM
Bench Press 1RM
Deadlift 1RM
Do a warmup and then you get 3 attempts to find a max
Then
Row 3k
Day 2
300 yard shuttle runs x 3
set two cones 50 yards apart and sprint down and back 3 times
Then
Southeast Sectional WOD 1
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 155/105lbs
Rich Froning - 2:49
Mike McGoldrick - 2:53
Michael McElroy - 2:55
Day 3
Garage Games Mix WOD
400m 40# sand bag carry
50 push-ups
100 squats
35# KB swings x 60
200m sprint
Muscle Ups x 10 OR 30x(ring pull ups & Ring dips)
185# DL x 30
1000m row
Day 4
Find 1RM Press
Then
Fran
21-15-9
Thrusters and Pullups
Day 5
Strict Chin Ups 3 x max
Toes To Bar 3x20
Full Glute Ham Raises 3x20
Then
with 80-90% of your 1RM power clean
2 reps every minute on the minute for 25 minutes
assess a 5 burpee penalty for every round you can't complete.
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