Thursday 03/25/10

Overhead Squat 5x1
Bench Press 5x1

Rest 5-10 minutes then,

Max Distance Broad Jump

*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

Complete 20 rounds of:

Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

Football Gone Bad

OHS
5-5-5-5-5
95#, 115#, 135#, 155#, 175#

Zercher Squats
5-5-5-5-5
135#, 185#, 205#, 205#, 215#

Football Gone Bad
(From CrossFit Football)
Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.