HHC+HC and MetCon(Row/HC/DU)
April 12, 2015
Front Squat and 800/Pu/FS/Pu/800
April 14, 2015

CrossFit 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