"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it."-Wayne Gretzky
WU:
Crossfit Football Movement Preparation (CFMP) including;
DROM
Deadbugs
Planks
Lunge drills
Change of Direction Drills (COD)
Strength:
3x5 Back Squat
3x5 Press
WOD: (Thank John and Max from CF Football!)
Crossfit Football Movement Preparation (CFMP) including;
DROM
Deadbugs
Planks
Lunge drills
Change of Direction Drills (COD)
Strength:
3x5 Back Squat
3x5 Press
WOD: (Thank John and Max from CF Football!)
For time:
9 Deadlifts (315#/scale per individual)
1 Resistance sprint 50'
9 Pull-ups
6 Deadlifts (315#/scale per individual)
2 Resistance sprints 50'
6 Pull-ups
3 Deadlifts (315#/scale per individual)
3 Resistance sprints 50'
3 Pull-ups
Skill:
Sprint Mechanics
9 Deadlifts (315#/scale per individual)
1 Resistance sprint 50'
9 Pull-ups
6 Deadlifts (315#/scale per individual)
2 Resistance sprints 50'
6 Pull-ups
3 Deadlifts (315#/scale per individual)
3 Resistance sprints 50'
3 Pull-ups
Skill:
Sprint Mechanics
WOD sans warm-up and strength:
ReplyDelete5:28 @ 190# for DLs
Backsquat 3x5: 155#, 170#, 170#
ReplyDeletePress 3x5: 60#, 65#, 70#
WOD w/ 145# Deadlifts: 6:15
7:20 w/ 225#DL
ReplyDeleteLineback-
ReplyDeleteWell guys, I place 2nd in the Lightweight Division... Carl, I destroyed Pretats face, but he ended up getting me at the end... All-Army competition in Fort Benning SEP 17-20
Carl give me a call @ 812-205-9881, I lost your number, man. Keep working hard, guys... Hope to see you all soon!
Zack and Jeff:
ReplyDeleteWe are idiots, did the whole WOD three times through thinking each time was one round. Equaling 54 DLs and 54 pull ups
#205 DL and stairs for sprints
Zack 14:30
Jeff: 17: 10
3x5 255 backsquat
ReplyDelete3x5 85 lb press
5:46 WOD w/ 245lb deadlift