Lift and 4 RFT(Lift/Sit-Up/SBrun)
March 31, 2015
The unofficial CF Open 15.6
April 2, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

*Set 7 – 2 reps

*Set 8 – 2 reps

Build in load every set…but make each set challenging.

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 @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

Metcon (5 Rounds for time)

Fitness:

Every 4 minutes, for 20 minutes (5 sets):

20 Wall Ball Shots

20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

Metcon (5 Rounds for time)

Performance:

Every 4 minutes, for 20 minutes (5 sets):

25 Wall Ball Shots (20/14 lbs)

50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)