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Wednesday, December 9, 2009

Wednesday 9, December 2009

I'm loving the CrossFit Football stuff.

Today was a nice strength day with a great metcon at the end.

Strength:

Deadlifts
5 heavy singles

Strict pull ups
3 sets as many reps as possible - if bands are needed to achieve a good showing a - o.k.
If you hit 20 strict pull ups your adding weight. :0)

Metcon:

10 Power cleans 75% of 1 max rep
20 Push ups
9 Power cleans
19 Push ups
8 Power cleans
18 Push ups
7 Power cleans
17 Push ups
6 Power Cleans
16 Push ups
5 Power cleans
15 Push ups
4 Power cleans
14 Push ups
3 Power cleas
13 Push ups
2 Power cleans
12 Push ups
1 Power clean
11 Push ups

YEAHHHHHH!!!!

Great job everyone!

Also, I know the weather is crazy right now, and people drive like IDIOTS but with adding the strength aspect in we need to get started with class at exactly 15 minutes after - so your warm up is done, and Bergner warm up has also been completed. If you get in late, get warm, and get started. :0)

Strength work should take no more than 15 mins - leaves us 30 mins for our WOD, and cool down stretching.

5 comments:

Alena said...

This was FUN!!!!

48kg (should of gone heavier - but I have not max rep'd on Power Cleans since the Oly cert so this was 75% of my last PR)

13:52 done at 10am with Chandler, Britney and Jason S.

Great job guys!

Ryan said...

Good WOD for those who braved the cold!

140kg-deads
9-10-7 strict p/u's

12:33 @ 60kg

Great WOD from CrossFit Football.

p.s. congrates to Matt and Mel on Sundays Las Vegas Marathon.

Chandler W said...

140kg Deads
20-11-8 Pull-ups

15:00 on the metcon with 70kg.

Mel said...

Awesome WOD!

Deadlifts: 140kg
Strict Pull ups: 20 at BW; 10 and 9 with 10kg plate

Metcon at 11:16 with 55kg.

Great job guys!

Matt said...

11:23 with 55 Kg Power Clean

That metcon was great!
Didn't work on deadlift since I help coach Ashleigh.

Man I need to workoff all these Red Bulls ... dang tests!