OHS and Fitness Assessment
May 3, 2015
6 Rounds (400m/BBJO)
May 5, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Single-Leg Hip Bridge x 10-12 reps each side @ 2011

Rest 60 seconds

Supine Ring Row x 10-12 reps @ 2111

Rest 60 seconds

Power Clean

Performance:

Every minute, on the minute, for 12 minutes:

Power Clean x 1 rep

*Set 1 – 60%

*Set 2 – 65%

*Set 3 – 70%

*Set 4 – 75%

*Set 5 – 80%

*Set 6 – 85%

*Sets 7-12 – 85+%

Metcon (Time)

Fitness:

5 Rounds

KBS x 21,18,15,12,9

Single Unders x 50

*Complete your 50 Single Unders after each round of KBS.

Metcon (Time)

Performance:

KBS x 21,18,15,12,9 (53/35)

Double Unders x 30

*Complete your 30 Double Unders after each round of KBS.

Rx+

Unbroken KBS (70/53)

Unbroken Double Unders

Single Arm KB Row

Fitness and Performance:

Three sets of:

Single-Arm Dumbbell Row x 8 reps @ 2111

Rest 60 seconds

Face-Up Chinese Planks x 45-60 seconds

Rest 60 seconds

https://www.youtube.com/watch?v=iLF-mlMpRBA