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Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

The goal is to lift 10,000 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.

Samy Daghir

2 thoughts on “11.14.2012”

  1. “Paleo Re-Test”

    10,000LB CrossFit Football WOD

    Lift 10,000lb using one rep and one movement at a time.

    1 x Back Squat
    1 x Bench Press
    1 x Power Clean

    8:46 with 225/185/155

    2:00+ PR! I guess this paleo thing really does work?!?


  2. ”The CFFB 10,000lbs WOD’’ (10.15.2012)
    On 10/15 – 105# x10 = 1050
    1 x Squat (50#)
    1 x Bench (40#)
    1 x Power Clean (35#)
    AM 11 rounds x 125# in 13:00 min = 1375#
    PM 20 rounds x 125# in 19:13 min = 2500#
    Then – Row 500M x3 – 246/245/242


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