Skill Work and 3×3,2,1
February 16, 2015
Press and 21xOTM
February 18, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Odd Sets – Deadlift x 6 reps @ 3111

Even Sets – Bench Press x 6 reps @ 2011

Bench Press

Fitness

Clean

Performance:

Every two minutes, for 20 minutes (10 sets) of:

Clean x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

– 5 x Deadlifts

– 7 x Burpees

– 9 x Pull Ups

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

– 5 x Power Cleans (65-75% of Pr PC)

– 10 x Burpees Over the Barbell

– 15 x Chest-to-Bar Pull-Ups