03 April 2009

CF Football variation

I got the idea for this one from CrossFitFootball.com thank you Pat for the lead.

21-15-9 of the following
135lb push jerk
Pull up
20" box jump

It was a smoker. I did it in 10:35, I would have taken longer if I did not have the young guys doing it with me. It was nice to have that extra motivation.
Now my shoulders are fried from the week of overhead. Lets see what today brings.
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1 comment:

Pat M said...

Hey, I am really liking those METCONs at CF Football. I really think that is an awesome program. I note you dropped the PJ weight, but increased the reps from 12-9-6 to 21-15-9.

What did you think about it? How did those PJ feel? 21x 135 is alot of weight? I think you time is pretty solid for that amount of weight. I seemed most times on CFF were in the 7s, but at half the reps. So, 10s is strong work.

What are you doing next Wednesday, during the day? Maybe we can hit a WOD at your place?

3/4/09 16:37

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