Squat and Chipper(Row/KBS/WB)
February 9, 2015
Snatch and MetCon
February 11, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness:

Every 2 minutes, for 18 minutes:

– Minutes 1-2, 7-8 & 13-14: Dips from Rings or Boxes x 6-10

– Minutes 3-4, 9-10 & 15-16: Bear Crawl x 20-40m

– Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time or Plank Holds x 60 Seconds

Skill Work

Performance:

Every 2 minutes, for 18 minutes:

– Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds or MU progressions.

– Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

– Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time

Metcon (4 Rounds for reps)

Fitness:

Every 5 minutes, for 20 minutes (4 sets), complete as many reps as possible in 3 minutes of:

5 Burpee

Run 300 Meters

Max Reps of Pull-Ups – or – Jumping Pull ups – or – Ring Pull Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets

Metcon (4 Rounds for reps)

Performance:

Every 5 minutes, for 20 minutes (4 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets