Friday, 11/30/12

If you can max out on Saturday, then do Saturday's work on Friday. Otherwise, complete the work as written.

Friday:

Strength:

Crossfit Football Total

Power Clean: 1RM

Squat: 1RM

Bench: 1RM

Deadlift: 1RM

*After warm-up, take three attempts to get a 1RM for each lift.


Saturday:

10 mins of Agility Hurdles:

-Every 20s make a run through down and back

Single Leg Box Jumps: 12 x 2, 80% max height