24Min MetCon and Redo(15.1)
March 1, 2015
Back Squats and 5x3MetCon
March 3, 2015

CrossFit Rome – CrossFit

Midline Strength

Fitness:

Every minute, on the minute, for 18 minutes:

Minute 1 – Bulgarian Goat Bag Swings x 8 reps

Minute 2 – Supine Leg Curl with Med Ball x 8 reps

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

Clean

Performance:

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

Clean x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many reps as possible in 6 minutes of:

6 x HR Push Ups

12 x Kettlebell Swings

18 x Jumping Lunges

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 6 minutes of:

6 Power Cleans (155/105 lbs)

30 Double-Unders