CrossFit Football, Week 9, Day 4

29 June 2009

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

SWOD
Deadlift 5 RM 135,155,175,195,215,230

MetCon
7 rds for time:
3 Push Press 95#
6 Pull Ups
9 Push Ups

SWOD Time: 15 minutes
MetCon Time: 16 minutes

CrossFit Football, Week 9, Day 3

27 June 2009

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

SWOD
Power Clean 5 x 3 115,125,140,150,160
Strict Chin Ups 3 x max 6-6-6

MetCon
Sprints - 10 x 40 yds

SWOD Time: 20 minutes
MetCon Time: 6 minutes

CrossFit Football, Week 9, Day 2

25 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Push Ups/Squats
Squat/Press: 45x5, 65x3, 85x2

SWOD
Squat 5 x 5 - 135,150,160,170,180
Press 5 x 5 - 95,105,115,120,125 (2-3)

MetCon
Perform 2 Power Cleans on the minute for 15 minutes (115#)

SWOD Time: 29 minutes
MetCon Time: 15 minutes

CrossFit Football, Week 9, Day 1

24 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Pulls Ups; 10-8-6 Push Ups/Squats

SWOD
Bench Press - 5 x 5 135,155,165,175,180

MetCon
30 Squats Body Wt
200 yd Sprint
30 Burpees

SWOD Time: 10 minutes
MetCon Time: 9 minutes

CrossFit Football, Week 8, Day 5

23 June 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3 x 10 Push Ups/Squats

SWOD
Deadlift 5 x 5 135,165,185,205,225
Hand Stand Push Ups (window sill) 3 x max 10-10-10

MetCon
3 rds for time of:
6 Power Snatch 95#
10 Squat Thrusts

SWOD Time: 16 minutes
MetCon Time: 10 Minutes

CrossFit Football, Week 8, Day 4

21 June 2009

Warm Up: 3x10 arm/neck/trunk rotations;3 x 5 Push Ups/Squats

SWOD
Squat 5 x 5 (45x5,65x3,95x2) 135,145,155,165,175
Press 5 x 5 (45x5,65x3) 95,105,115,120,125 (3+2)

Swim - 500 yds 15'37"

SWOD Time: 28 minutes

CrossFit Football, Week 8, Day 3

20 June 2009

Warm Up: 3x10 arm/neck/trunk rotations;
Thrusters - 7,5,3 (45,65,85#)

5 rds for time:
5 Thrusters 95#
5 Burpees
5 Pull Ups

Workout Time: 17 minutes