CrossFit Football, Week 10, Day 5

10 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 Push Ups/Squats

SWOD
Deadlifts 5 RM - 135,160,185,205,225,240
Chin Ups - 3x max - 6,6,6

MetCon
3 Power Snatches on the minute for 10 minutes.

SWOD Time: 24 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 10, Day 4

8 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats
Press - 5x(45,65,95)
Front Squat - 5x(45,65,95)

SWOD
Press 5 x 5 - 105,110,115,115,115

MetCon
5 rds for time of:
7 Front Squats 95#
7 Burpee Pull Ups

SWOD Time: 12 minutes
MetCon Time: 18 minutes

CrossFit Football, Week 10, Day 3

6 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

Tabata Deadlift - 155#
All 5's.

CF Football Day Off

5 July 2009

Swim 600 yds - 20 minutes

Sourland Hike - 90 minutes

Not a real day off, just no weights!

CrossFit Football, Week 10, Day 2

4 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

4 rds for time:
Complete the cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk

Workout Time: 17 minutes at 75#.

CrossFit Football, Week 10, Day 1

3 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

For time:
7 rds of 7 burpees (+ 1 to grow on)

Time: 10 minutes

I'm so sore from the squats a couple of days ago that this is all I can do.

Added a 10 mile bike ride a couple of hours later. Loosened me up nicely.

CrossFit Football, Week 9, Day 5

1 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 Push Ups/Squats
Squat - 45x5, 95x3, 115x2

SWOD
Squat - 5 x 5 135, 155, 165, 175, 180
Bench - 5 x 5 135, 155, 165, 175, 185

MetCon
5 rds for time:
Sprint - 40 yds
Pull Ups x 5

SWOD Time: 37 minutes
MetCon Time: 8 minutes