Saturday Team Wod
March 27, 2015
5RoundSkill and MetCon(50Cal,50Rep,800m)
March 30, 2015

CrossFit Rome – CrossFit

Goblet Squat

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Goblet Squat x 10 reps @ 3111 (stick to the tempo – 3 second descent and 1 second pause at the bottom)

Station 2 – Reverse Snow Angels x 10-15 reps (perform slow and controlled; hold 2.5 lb plates in each hand if possible)

Station 3 – L-Seated Dumbbell Press x 10 reps

Overhead Squat

Performance:

Six sets (Every 3 Minutes) of:

Overhead Squat x 3 reps

*First 3 Sets are to be done with a 2-3 second pause at the bottom.

Build over the course of the six sets to today’s heavy triple.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 9 minutes of:

– 15 Kettlebell Swings (44/26)

– 12 Alternating Reverse Lunges with KB in Goblet Hold

– 9 Burpees

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 9 minutes of:

– 3 Hang Power Snatches (95/65 lbs)

– 6 Overhead Squats (95/65 lbs)

– 9 Burpees Over the Barbell

– 12 Pull-Ups

Rx+ (135/95)