Open Gym
May 16, 2015
Lift and 9MinLadder / Partner Wod
May 18, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three rounds of:

– Back Squat x 8-10 reps @ 3011

Rest 60 seconds

– Seated DB / KB Strict Press x 8-10 reps

Rest 60 seconds

– V-Ups / Sit-Ups x 20 reps

Rest 60 seconds

Back Squat

Performance:

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Four sets of 3-minute sprints of either:

“Cindy”

– 5 Pull-Ups

– 10 Push-Ups

– 15 Air Squats

– OR –

“Mary”

– 5 Handstand Push-Ups

– 10 Pistols (alternating legs)

– 15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.