Partner Wod
February 6, 2015
Squat and Chipper(Row/KBS/WB)
February 9, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Five sets of:

Unsupported Seated Strict Press x 3-4 reps

Rest 60 seconds

Russian Step Ups x 8-10 reps (each leg)

Rest 60 seconds

Push Press

Performance:

Every minute, on the minute, for 8 minutes:

Push Press x 1 rep (No Push Jerk)

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Push Press x 1 rep @ 101-105%

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

– 5 x Strict Press

10 x Hanging Knee Raises

15 x Push-Ups

30 x Lateral Jumps Over Bar

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

– 5 Strict Handstand Push-Ups

– 10 Toes to Bar

– 15 Ring Dips

– 30 Double-Unders