December 10, 2015

A) Warm up:

PACED 500 m row @ 22 spm

3 rounds with an empty barbell:

10 Hang Power Cleans

10 Back Squats

10 Bench Press

10 Deadlift
B)

CF FOOTBALL TOTAL
Power Clean – 1 Rep

Squat – 1 Rep

Bench – 1 Rep

Deadlift – 1 Rep
Perform a max attempt for the lifts listed above.

After warm-ups, 3 attempts are allowed.

Total must be done in the specified order.

All 4 lifts are combined to create the CF Football Total

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s