Press and 12 Minute AMRAP
Partner Wod
February 6, 2015Squat and Chipper(Row/KBS/WB)
February 9, 2015CrossFit 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
