Bench and 5RFT
DL/PC and 12MIn EMOM
August 10, 2015Pull-Up Skill and 2x5Min. AMRAP
August 12, 2015CrossFit Rome – CrossFit
Bench Press
Fitness:
Four sets of:
Bench Press x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bench Press
Performance:
8@75%
6@80%
4@85%
3@90%
2@95%
Rest 2-3 Minutes between sets.
Metcon (Time)
Fitness:
Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps
Metcon (Time)
Performance:
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps
