Lift and 6 Min MetCon
March 2, 2015
4×10 MetCon
March 4, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 9 reps

*Set 2 – 9 reps

*Set 3 – 7 reps

*Set 4 – 7 reps

*Set 5 – 5 reps

*Set 6 – 5 reps

Add weight every set.

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 @ 80%

(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)

Metcon (5 Rounds for time)

Fitness:

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters or Run 200m

6 Front Squats or Goblet Squats

12 Sit Ups

Metcon (5 Rounds for time)

Performance:

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters or Run 200m

6 Front Squats (135/95 lbs)

10 Toes to Bar

Rx+

Front Squats @ 175/115