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DEADLIFT
5x5
REST 10-15mins. then:
50-40-30-20-10
DOUBLE-UNDERS
SIT-UPS
POST LOADS AND TIME TO COMMENTS
FOR TIME:
21-15-9
Back Squats(225lbs)
Ring Dips
Box Jumps 20"
7 rounds for time:
7 muscle-ups
7 handstand Push-ups
Post time to comments.
Full turnout on the muscle-ups at the bottom, Top of head to ground for handstand push-ups.
REST DAY
I need your input!!!!If you look at this site, Would you be interested in competing against other Firefighters in a Firefighter crossfit games? Please post to comments as I am considering in putting this on.....
FRONT SQUAT:
3-3-3-3-3
REST 10 MINS.
WEIGHTED DIPS:
5-5-5-5-5
Complete 5 rounds of:
max reps push press (75% of 1 rep max)max reps pull ups
Post load and number of reps to comments.
From Crossfit Football
Strength:
Power Snatch
3, 3, 3, 3, 3
Then:
Complete as many rounds as possible in 20 minutes:
1 rounds consists of: 1 Deadlift 85% of 5 RM 1 Weighted Chin Up 35 lbs 3 Deadlifts 85% of 5 RM 3 Weighted Chin Ups 35 lbs 5 Deadlifts 85% of 5 RM 5 Weighted Chin Ups 35 lbs Post rounds completed and loads used to comments.
"Fran the Bitch"
Thrusters(95#)
Burpee/Pullups
Pullup bar should be high enough so that you have to jump up to reach it.
Wall ball shots(10ft target 20lb ball)
Hang Power Clean (75#)
Box jumps (20 in)
Push Press(75#)
Row(for calories)
Do 30 reps of each exercise in order, take a 1 min rest and repeat for a total of 3 rounds.
Score is your time for each round.
![](<a href="http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl" target="_blank" title="CrossFit Journal Sample Article...right here" alt="CFJ Sample Article" ><img src="http://www.crossfit.com/cf-assets/CFJ-download/CFJ-125x63-3_1.jpg" width="125px" height="63px" border="0" title="CrossFit Journal Sample Article...right here" /></a> ){kind=link}