C&J and 5 Minute MetCon
February 24, 2015
Open 15.1
February 26, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Three sets of:

Strict Shoulder Press x 6-8 reps

Rest 45 seconds

Supine Single Leg Hip Bridge x 6-8 reps each leg

Rest 45 seconds

Supine Ring Rows x 8-10 reps

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

Shoulder Press

Performance:

Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

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:

Strict Shoulder Press x 1 rep @ 101-105%

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 7 minutes of:

7 Seated Strict Press

7 Knee Ups or Seated Knee Raises

7 Burpees

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 7 minutes of:

7 Strict Handstand Push-Ups

7 Ring Dips

7 Burpees