Tuesday July 7, 2009

Warm Up: Double under practice+dynamic stretching routine

Workout: From www.crossfitfootball.com

Bench Press 5x2 working up to heavy (1 min rest)
Front Squat 5x2 working up to heavy (1 min rest)
Weighted Pull up 5x3

15-10-5 of:

155# power clean + Ring dip

Notes:
Bench Press:
1st set @225#
2nd set @245#
3rd set @265#
4th set @285#
5th set @315#

Front Squat:
1st set @200#
2nd set @220#
3rd set @240#
4th set @260#
5th set @240#

Weighted Pull up:
1x3 16k kb
4x3 20k kb

Metcon time: 4:35