Combine Day

Weightlifting

NFL Combine Max Reps Bench Press (Max Reps (225/125)
L1/Beginner: Scale to a weight you can get between 5-15 reps

Gymnastics

NFL Combine Broad Jump (Distance)
Max distance broad Jump from 2 foot leap
NFL Combine 5-10-5yd Shuttle Sprint (Time)
5-10-5yd Shuttle Sprint
NFL Combine Vertical Jump (Distance)
Max height vertical jump from stationary

Metcon

CrossFit Football Cert WOD (Time)
9 Power Clean (225/145)
1 Sprint (10yds)
3 strict pull-ups
6 Power Cleans
2 Sprints
6 strict pull-ups
3 Power Cleans
3 Sprints
9 Strict Pull-Ups

L1/Beginner: Scale Power Clean to moderate weight. Pull Up scaling-Bands and ring rows should be hard

09/30/2016

Weightlifting

Snatch Technique

Metcon

CrossFit Games Open 13.1

17-Minute AMRAP:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Level 1:
17 min AMRAP
30 Burpees
30 Snatch (superlight)
20 Burpees
30 Snatch (light)
10 Burpees
AMRAP Snatch (moderate)

Beginner:
12 min AMRAP
15 Burpees
15 Snatch (extra super light)
10 Burpees
15 Snatch (super light)
5 Burpees
AMRAP Snatch (light)

09/28/2016

Weightlifting

Shoulder Press (5×2)

Metcon

4 rounds: 30s on / 30s off
Wall Ball (30/20)
C2B Pull-Ups
Double Unders
KB Swings (32/24kg)
Lateral high jumps (30/24)

Level 1: Same- single unders if absolutely necessary
Beginner: 3 rounds

09/27/2016

CrossFit Loft – CrossFit

Metcon

Level 2: Squat Clean & Jerk 30×1 OTM – gradually build up to max, then back it off to ~ 75-85% for remaining intervals

Level 1/Beginner: Power Clean + Front Squat + Jerk

Score: Max for the day

Clean and Jerk (Max of the day)

Power clean + Front Squat + Jerk (Max of the day)