I had absolutely no time to train on either Thursday or Friday. That meant I took three days off. Today I did my pick of workouts from the last three day CrossFit Football cycle.

WORKOUT   5/29/2010

Strength:

Bench press 8x3 @ 65% of 1 rep max. Rest 45 seconds between efforts.

Strict chin-ups  3x15

I did 215# for the bench press. Tried to be explosive. Wasn't too tough at all. The chin-ups were a different story. The connective tissue in the nook of my left elbow is irritated. I must of strained it. I brok up the second and third sets.

Conditioning:

First Series

For time:

1st and 10...5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
2nd and 7...10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
3rd and 3...20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
4th and 1...40 Ball Slams 30 lbs 
Sprint 20 yds

I fucked up and did the whole thing for time without the rests. My time was 6:09. No wonder my sprints were more like slow trots.... I also had to use a 40# d-ball. Cool workout though.