18MinSkill and 4x5Metcon
February 10, 2015
Back Squats and MetCon
February 12, 2015

CrossFit Rome – CrossFit

Skill Practice

Fitness:

Every minute, on the minute, for 21 minutes:

Minute 1 – Bulgarian Goat Bag Swings x 8 reps

https://www.youtube.com/watch?v=5XngyO-eIqA

Minute 2 – Supine Leg Curl with Med Ball x 8 reps or Single Leg Hip Bridge x 8 each leg. https://www.youtube.com/watch?v=R_INXCfwVLY

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Snatch

Performance:

Every 2 minutes, for 20 minutes (10 sets):

Power Snatch x 1.1

(rest 10 seconds between singles)

Sub. for Power Snatches is Power Cleans. If you do Cleans, please add to your performance.

Metcon (AMRAP – Reps)

Fitness:

Complete as many reps as possible in 12 minutes of:

1 Box Jump-Overs

1 Dumbbell Push Press

2 Box Jump-Overs

2 Dumbbell Push Presses

3 Box Jump-Overs

3 Dumbbell Push Presses

…and so on, ascending the ladder.

Note what weights / heights you used for the push press and box jump overs.

Metcon (Time)

Performance:

For time:

5 Power Snatches (135/95 lbs)

10 Box Jump-Overs (24″/20″)

10 Power Snatches (115/75 lbs)

20 Box Jump-Overs (24″/20″)

15 Power Snatches (95/55 lbs)

30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

Rx+

(155/105 lbs)

(145/100 lbs)

(135/95 lbs)