4 x 4 Minute Amrap and Pull Up complex
July 13, 2015
Lift and 3Rd(PU/KBS)
July 15, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Four sets of:

– Dumbbell or Barbell Bench Press x 8-10 reps

Rest 45 seconds

– Supine Ring Rows x 8-10 reps

Rest 45 seconds

– Single-Leg Hip Bridge x 8-10 reps each leg

Rest 45 seconds

Bench Press

Performance:

Bench Press

Rest 3 minutes between sets

(use this time effectively to work on hip mobility or glute activation exercises)

Perform the following reps and percentages:

Set 1 – 60% of 1-RM x 10 reps

Set 2 – 65% of 1-RM x 10 reps

Set 3 – 70% of 1-RM x 10 rep

Set 4 – 75% of 1-RM x 8 rep

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds and reps as possible in 6 minutes of:

15 Burpees

10 Push Press (75/55 lbs)

2k Row (Time)

Max Effort 2k Row
Fitness – Extra Credit

Skill Work

Performance – Extra Credit

3 Sets

Core Work x 30-90 Seconds of (Planks, L-Sits, Sit-Ups, Truck Twist)

30 Second Rest

Bent Over Row x 10 each arm

30 Second Rest