CrossFit Football Total
Power Clean 1 Rep
Back Squat 1 Rep
Bench Press 1 Rep
Deadlift 1 Rep

Combine all four lifts for your CrossFit Football Total.
Post total to comments.

Lifts must be performed in this order. You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warm-up plan to hit those numbers.
Managing your time is very important in this workout. You have 15 minutes for Power Clean, 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warm-up schedule for Power Clean:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warm-up schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warm-up schedule for Bench Press:
3 x 50%
2 x 75%
1 x 90%

Warm-up schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.

Please arrive early if possible to warm-up and mobilise so we can hit the session straight up.

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