Clean/Snatch and MetCon(5RFT)
June 1, 2015
Back Squats and Row/5rd/Run
June 3, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Every 3 minutes, for 15 minutes (5 sets):

– Shoulder Press x 6-8 reps

Use the time between sets to stretch calves and hip flexors.

Push Jerk

Performance:

Every 3 minutes, for 15 minutes (5 sets):

– Cycled Push Jerk x 5 reps

*This should be skill practice for efficiently moving a bar from S20 (shoulder to overhead) in a workout.

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds as possible in 8 minutes of:

10 Burpees

20 Russian KBS

Tabata Sit-Ups (AMRAP – Reps)

8 Rounds

– 20 seconds ME AbMat Sit-Ups

– 10 seconds Rest