Partner Wod
February 20, 2015
Pull Ups and MetCon
February 23, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 10 reps

(if you make all 10 reps, add weight the next set until you feel challenged to make all 10 reps)

Rest 20-30 seconds

Plank Hold x 60 seconds

Back Squat

Performance:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 75%

(athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over. Also, if/when technique breaks down, the set if over.)

Metcon (Time)

Fitness:

Three rounds for time of:

20 Alternating Reverse Lunges with a Kettlebell

20 Russian Kettlebell Swings

20 V-Ups

Metcon (Time)

Performance:

For time:

9 Thrusters (135/95 lbs)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar