Shoulder Skill Work and 12 Minute AMRAP
RDL and 8Min AMRAP
June 21, 20155 x 6Min (400m,OHS,PU,DU)
June 23, 2015CrossFit Rome – CrossFit
Seated Strict Press
Fitness and Performance:
Four sets of:
– Seated Overhead Press x 10-12 reps
Rest 45-60 seconds
– Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
– Bent-Over Rows x 6-8 reps
Rest 45-60 seconds
– Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
Metcon (AMRAP – Rounds and Reps)
Fitness:
In 12 Minutes, Complete as many rounds and reps as possible of the following:
100m Run
5 x Burpees
7 x Box Jumps
Metcon (AMRAP – Rounds and Reps)
Performance:
In 12 Minutes, Complete as many rounds and reps as possible of the following:
3 x Hang Power Cleans (95/55)
5 x Burpees
7 x Box Jumps (24/20)
Rx+
3 x Hang Power Cleans (135/95)
5 x HSPU
7 x Box Jumps (24/20)
