Team Wod
January 23, 2015
Press and MetCon(Bur/Th/PU/800)
January 26, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

Deadlift x 6-8 reps

Rest 45 seconds

Alternating KB Reverse Lunges x 16-20 steps

Rest 45 seconds

Bench Press x 10-12 reps

Rest 45 seconds

Power Clean

Performance:

Take 15 minutes and build to TODAY’s 1RM Clean or Power Clean

* “Today’s 1Rm” does not necessarily mean Pr (Personal Record), it just means building to today’s heavy lift.

Metcon (Weight)

Fitness:

Every minute, on the minute, for 15 minutes:

1st minute – 15 Kettlebell Swings

2nd minute – 200 Meter Run

3rd minute – 20/10 Push-Ups

* Today’s score will be weight on KBS. Please record Ring Dip / Push Up numbers in comments.

Metcon (Weight)

Performance:

Every minute, on the minute, for 15 minutes:

1st minute – 5 Power Cleans @ 65-75% of today’s 1RM

2nd minute – 200 Meter Run

3rd minute – 20 Ring Dips (modify ring dips to number that can be performed in 45 seconds or less)

* Today’s score will be weight on Power Cleans. Please record Ring Dip / Push Up numbers in comments.

Skill Work

Extra / Bonus Work:

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps OR Ring Row Negatives x 6-8

Minute 2 – Bottom’s Up Kettlebell Carry x 20 yards each arm