Bench and 6 Min AMRAP
July 14, 2015
BS and 21EMOM
July 16, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg

Rest 45 seconds

Hollow Rocks or Hold x 30 seconds

Rest 45 seconds

Deadlift

Performance:

Six sets of:

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 215 x 6, 245 x 4, 275 x 2, 220 x 6, 250 x 4, 280 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Metcon (Time)

Fitness:

Three rounds for time of:

10 Pull-Ups

20 Kettlebell Swings

200 Meter Run

Metcon (Time)

Performance:

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (53/35)