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« Working hard on Labor Day | Main | Friday Night Lights »
Sunday, September 5, 2010
4:00PM

CrossFit Football Week 2

Strength
 Workout of the Day

Monday

Squat 3x5

Complete 4 rounds: 

Max Rep Bench Press 225 lbs
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs

Tuesday

Deadlift 5 RM 
Supine Ring Rows 3 x Max Reps

Complete 8 rounds:

40 yard sprints

*rest 30 seconds between efforts

then...

Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs
5 Ring Dips

Wednesday

 Casey's Surprise WOD

Thursday

Back Squat 3x5
Bench Press 3x5

Complete 6 rounds:

Max Rep Plyo Push Ups
100 yard sprints

Friday

Power Cleans 5x3

Complete 9 rounds for time of:

5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees

Saturday

10:00 AM
11:00 AM

12:00 PM
Olympic Lifting with Casey ONLY
NO WODS
Posted by AuthorIan in , , | Comment1 Comment |

Reader Comments (1)

NICE. If this programming doesn't put 20lbs on my back squat, I don't know what the hell will... :)

September 5, 2010 | Unregistered Commenterjess

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