Fitness(5 Round Strength) and Performance(BS and 21/15/9)

Lift and Row
June 24, 2015
Team Wod
June 26, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Five rounds of:

– Back Squat x 10 reps

Rest 30 seconds

– Bent Over Single Arm Row x 10 reps each Arm

Rest 30 seconds

– Tempo Push Ups x 10 @ 1111

Rest 30 seconds

– Russian KB Swing x 10 reps

Rest 30 seconds

– T2B x 10 reps (or 15-20 Sit-ups)

Rest 2:00 Minutes

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 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets

Metcon (Time)

Performance:

Complete rounds of 21, 15 and 9 reps of:

– 95/65 lb Front Squat Rx+(135/95)

– Toes to Bar