Skill Work and ME(Burp,KB Row,HollowHold,MU)
June 17, 2015
Thruster/BJ/Pushup
June 19, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three rounds of:

– Back Squat x 8 reps @ 3011

Rest 60 seconds

– Band / Weight Push Ups x 8 reps @ 2011

Rest 60 seconds

– V-Ups / Sit-Ups x 20 reps

Rest 60 seconds

Back Squat

Performance:

Back Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3-4 reps @ 90%

Rest 2 minutes between sets

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:

20 Russian Kettlebell Swings

15 Wall Ball Shots

Run 200 Meters

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters with Medicine Ball

15 Wall Ball Shots (20/14)

15 Kettlebell Swings (53/35)