Lift and “1996”
March 15, 2015
Pause Front Squats and 12 Minute AMRAP
March 17, 2015

CrossFit Rome – CrossFit

Turkish Get Up

Fitness:

Every minute, for 15 minutes:

Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – Hollowrocks x 30 Seconds

Minute 3 – Seated Strict Press x 8 reps

Split Jerk

Performance:

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

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

Jerk x 1 rep

Build to today’s heavy single.

Metcon (4 Rounds for reps)

Fitness:

4 Rounds

1 Minute ME x Push Ups

1 Minute ME x Ring Rows

400m Run

* Start a new round every 6 Minutes.

Metcon (4 Rounds for reps)

Performance:

4 Rounds

1 Minute ME x Push Press (115/85)

1 Minute ME x Box Jumps (24/20)

400m Run

* Start a new round every 6 Minutes.