Lift and 10Min MetCon
February 17, 2015
OHS and 15Min Row MetCon
February 19, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Every Minute on the Minute for 16 Minutes (8 Sets of each)

Odd Minutes –

Strict Shoulder Press x 2-3 reps

Even Minutes –

AbMat Sit Ups x 10-15

Shoulder Press

Performance:

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

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

Metcon (No Measure)

Fitness and Performance:

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 12-15 reps

Minute 2 – Push Press x 12-15 reps

(choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 30 reps