3PosClean and Row-21/15/9 MetCon
April 26, 2015
Front Squat and 12 Min. AMRAP
April 28, 2015

CrossFit Rome – CrossFit

Skill Practice

Fitness:

Every minute, on the minute, for 20 minutes (4 sets of each):

– Minute 1 – Supine Ring Rows x 8 reps @ 2111

– Minute 2 – Left Leg Box Step-Ups with KBs x 6-8 reps @ 3111

– Minute 3 – L-Seated KB Press x 8 reps @ 2011

– Minute 4 – Right Leg Box Step-Ups with KBs x 6-8 reps @ 3111

– Minute 5 – Tempo Push-Ups x 10 reps @ 1111

Post weights to your comments.

Skill Work

Performance:

Two sets of:

60 Seconds of Muscle-Ups

Rest 60 seconds

60 Seconds of Pistols Practice (w/ a KB, negatives from box, band, candlestick, etc.)

Rest 60 seconds

60 Seconds of Strict Handstand Push-Ups (or L-Seated KB Press)

Rest 60 seconds

60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

Metcon (9 Rounds for reps)

Fitness:

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Knee Raises

Minute 2 – 30 seconds of Row (Calories)

Minute 3 – 30 seconds of Push Ups

Metcon (9 Rounds for reps)

Performance:

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Double Unders

Minute 3 – 30 seconds of Ring Dips

Skill Work

Fitness and Performance:

Three sets of:

Reverse Snow Angels x 15-20 reps

Rest 30 seconds

Hollow Hold x 45-60 seconds

Rest 30 seconds