Deadlifts and 5x2Minute MetCon
February 2, 2015
Push/Pull and 3x1MinME
February 4, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

3 Rounds

Back Squat x 6-8

Rest 1 Minute

Plank Hold from Hands x 30-60 Seconds

Rest 1 Minute

Bent over Single Arm KB Row x 8-10 (each arm)

Rest 1 Minute

Back Squat

Performance:

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85%

Metcon (Time)

Fitness:

2 Rounds for Time:

– 400m Run

– 30 Lunges

– 20 Push Ups

– 10 Pull Ups / Ring Rows

Metcon (Time)

Performance:

2 Rounds for Time:

– 400m Run with Sandbag

– 30 Lunges with Plate

– 20 Burpees to target

– 10 C2B Pull Ups

Rx+ is 3 Rounds