Thursday, 11/29/12

Friday or Saturday will be the Crossfit Football Total:
Power Clean: 1RM
Squat: 1RM
Bench: 1RM
Deadlift: 1RM

You have a choice to rest today and hit it tomorrow, or do today's work and max on Saturday.


Strength:

Technique:

Snatch: 8 x 2, 55%

C&J: 8 x 2, 55%

Conditioning:
5 Rounds, Untimed:
60m Sled Drag (vary the pull)
Tri's x 20 reps
Reverse Hyper x 15
15m Yoke Walk 85-100% max squat
Band Lat Low Rows x 20
DB Push Press x 15
*Except for the Yoke Walk, keep it light and tight!

Then:
6 x 200m Sprint, rest 2:1 (30s sprint = 60s rest)