Press and 9MinMetCon
HHC+HC and MetCon(Row/HC/DU)
April 12, 2015Front Squat and 800/Pu/FS/Pu/800
April 14, 2015CrossFit Rome – CrossFit
Push Press
Fitness:
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds
Bent-Over KB Single Arm Row x 8-10
Rest 60 seconds
Push Press
Performance:
Five sets of:
Push Press x 3 reps
– and –
Weighted / Strict Pull Ups x 3-5 reps
Rest as needed
Build to today’s heaviest triple on Push Press.
Metcon (AMRAP – Rounds and Reps)
Fitness:
Complete as many rounds and reps as possible in 9 minutes of:
– 9 Burpee Box Jump-Overs or Step-Overs
– 9 Push Presses
– 9 Ring Dips or Stationary Dips or HR Push Ups
Metcon (AMRAP – Rounds and Reps)
Performance:
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (115/75 lbs)
9 Ring Dips
