Squat
3x5 (empty bar)
2x5
1x5
1x5
3x5 (work set)
Bench Press
2x5 (empty bar)
1x5
1x5
1x5
1x5
3x5 (work set)
Deadlift
3x5 (practice plates)
1x5
1x5
1x5
1x5 (work set)
PT SWOD (CrossFit Football 04.07.11)
Front Squat 3, 3, 3, 3, 3
Bench 8x3 @ 75% of 1 RM (45 secs)
DWOD - All Levels
For time:
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
Post times and number of penalties to comments. (CrossFit Football 04.07.11)
Squat: 3x5 @ 155
ReplyDeleteBench Press: 3x5 @
Dead Lift: 1x5 @185; 4 reps, 1 failure
Afternoon Conditioning
4x400 @ 1:35 w/ 1:45 rest btwn reps
3:00 rest btwn sets
4x400 @ 1:35 w/ 1:45 rest btn reps
:20 pushups, :10 rest
15, 10, 8, 7, 7, 5, 4, 4
75 pushup challenge (because Lt Peterson challenged my manhood)
12:08 w/ 6 penalties
Bench: 3x5x145
ReplyDeleteSquat: 3x5@215
ReplyDeleteBench: 3x5@175
Deadlift: 1x5@225
DWOD: 11:27 w/ 7 penalties running 80 yards
PT WOD:
ReplyDeleteFront Squat @ 225, 275, 295, 310 (PR, 295
Bench 8x3 (45 sec rest) @ 245
*Completed all reps
DWOD sub:
AF fit test.
1.5 mi run @ 11:50
1 min push @ 62
1 min sit @ 68
Tabata Pushups. Min all rounds = 6
A.M.
ReplyDelete3 mile run at 31:00min
4x10 One arm DB row @45
Afternoon Conditioning
4x400 @ 2:00 w/ 1:45-2:00 rest btwn reps
3:00 rest btwn sets
4x400 @ 2:00 w/ 1:45-2:00 rest btwn reps
:20 pushups, :10 rest
15, 10, 6, 6, 4, 5, 4, 4
This comment has been removed by the author.
ReplyDeleteSquats: 3 x 5 @ 135
ReplyDeleteBench Press: 2 x 5 @ 155 (Fail on last rep)
1 x 5 @ 145
Dead Lift: 1 x 5 @ 185