Skill Work and 3×3,2,1
Squat and WB/T2B MetCon
February 15, 2015Lift and 10Min MetCon
February 17, 2015CrossFit Rome – CrossFit
Skill Work
Fitness and Performance:
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – MU / Pull-Up Technique Work – Choose a variation of one of these movements and work on mechanics.
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists / wall to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps
* http://gymnasticswod.com/content/roll-candle-stick
Metcon (9 Rounds for reps)
Fitness:
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Push-Ups
1 Minute of Pull Ups / Ring Rows
Rest 3 minutes
Metcon (9 Rounds for reps)
Performance:
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Handstand Push-Ups
1 Minute of Pull-Ups
Rest 3 minutes
Rx+
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
