Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
then...
DWOD
Every 30 seconds...
1 power clean @ 70% of 1RM from CFFB Total
Death by ball slam*
*Do 1 power clean every 30 seconds, followed by ball slams
*Death by ball slam is 1 ball slam on the 1st interval, 2 ball slam on the 2nd interval, 3 ball slam on the 3rd interval, etc.
Post total number of rounds to comment
1 power clean @ 70% of 1RM from CFFB Total
Death by ball slam*
*Do 1 power clean every 30 seconds, followed by ball slams
*Death by ball slam is 1 ball slam on the 1st interval, 2 ball slam on the 2nd interval, 3 ball slam on the 3rd interval, etc.
Post total number of rounds to comment
No comments:
Post a Comment