Press and 9MinMetCon
April 13, 2015
Skill day and 21MinEMOM
April 15, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Four sets of:

Front Squat x 6 reps

Rest 45 seconds

Turkish Get-Ups x 2 each arm

Rest 45 seconds

Hollow Hold or Rock or Plank x 60 seconds

Rest 45 seconds

Front Squat

Performance:

Front Squat

*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 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon (Time)

Fitness:

For time:

Run 800 Meters

15 Strict Pull-Ups

40 Walking Lunges with Kettlebells(heavy)

15 Strict Pull-Ups

Run 800 Meters

Metcon (Time)

Performance:

For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (135/85 lbs – take weight from the floor)

30 Pull-Ups

Run 800 Meters

Rx+ (165/110)