Partner Wod
March 20, 2015
EMOM(S/C/DL) and Fitness Metcon
March 23, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Every Minute for 15 Minutes (5 Sets each)

1st Minute – 4-6 x Back Squats

2nd Minute – 30 Second Hollow Body

3rd Minute – 8-10 x Inverted Snow Angle

Back Squat

Performance:

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

Back Squat

*Set 1 – 6 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

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 (AMRAP – Rounds and Reps)

Fitness / Performance:

As many rounds and reps as possible in 15 minutes of:

– 40 Double-Unders (Scale to 80 Singles)

– 30 Weighted Box Step-Ups (45/25)

– 20 Burpees