WOD (workout of the Day)

CrossFit Rome – CrossFit

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Frank the Tank (3 Rounds for reps)

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (155/105) (Rx+ 185/135)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (185/135) (Rx+ 225/155)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (225/155) (Rx+ 275/185)

6 Lateral Barbell Burpees
In this high intensity interval workout, the wallballs only happen once as a buy-in to the remaining two movements. The big set of wallballs is the first set. A good time and/or adjusted rep number to shoot for here is something that athletes could complete in no more than half the time. 2:30 for the wallballs and 2:30 for the deadlift and burpees. Looking for athletes to choose barbell weights that they are capable of completing 30, 20, and 15+ repetitions unbroken when fresh. Within the workout, 2 sets per round is ideal. If short on rowers, stagger athletes using the same weights on opposite 5 minute intervals. Buddy 2 will have to change out the barbell weight following their completed round. Score is rounds and reps for each of the three intervals.

January 15, 2019

Frank the Tank

CrossFit Rome – CrossFit View Public Whiteboard Frank the Tank (3 Rounds for reps) AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (155/105) (Rx+ 185/135) 12 […]
January 14, 2019

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January 13, 2019

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January 11, 2019

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