Press and 10minAMRAP
June 2, 2015
6x5Min
June 4, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness

Three rounds of:

Back Squat x 10 reps @ 3011

Rest 60 seconds

Banded Push Ups x 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 – 4 reps @ 90+%

Rest 2 minutes between sets.

Metcon (Time)

Fitness:

For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

Metcon (Time)

Performance:

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs (24/20)

immediately followed by…

Run 800 Meters