BS and Th/OTBB MetCon

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three rounds of:

Back Squat x 10 reps @ 3011

Rest 60 seconds

Banded / Tempo Push Ups x 8-10 reps @ 1111

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

Back Squat

Performance:

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

Rest 2 minutes between sets.

Metcon (AMRAP – Rounds and Reps)

Fitness:

5 Rounds of the following:

90 Second AMRAP

– 10 Wall Balls

– 6 Burpees

90 Second rest after each round

*In the next round, pick up where you stopped in the round before.

Metcon (AMRAP – Rounds and Reps)

Performance:

5 Rounds of the following:

90 Second AMRAP

– 6 Thrusters (115/75)

– 6 Burpees over the Bar

90 Second rest after each round

*In the next round, pick up where you stopped in the round before.