6RFT
May 19, 2015
Lift and 21/15/9
May 21, 2015

CrossFit Rome – CrossFit

Overhead Squat

Fitness:

3 Rounds

– Overhead Squats or Squat Therapy x 5-8

Rest 45 Seconds

– Reverse Snow Angel x 8-12

Rest 45 Seconds

– Plank Hold x 45-60 Seconds

Rest 45 Seconds

Overhead Squat

Performance:

Every 2 Minutes for 12 Minutes (6 sets),

Overhead Squat x 3

Build over the 6 sets to a challenging (not max!) triple.

Metcon (Time)

Fitness:

For time:

– 80 Singles

– 40 Wall Ball Shots

– 20 Burpees

– 40 Wall Balls

– 80 Singles

Metcon (Time)

Performance:

For time:

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees to a 6″ target

50 Wall Balls (20/14 lbs)

75 Double Unders

Pull-ups

Extra Credit

2-3 Cluster Sets of Strict Pull Ups (any grip)

One cluster set consist of:

6 reps, rest 10 seconds

5 reps, rest 10 seconds

4 reps, rest 1 minute