Front Squat and Annie
August 2, 2015
Press and 2x5Min MetCon
August 4, 2015

CrossFit Rome – CrossFit

Turkish Get Up

Fitness:

Three-Four sets of:

Turkish Get-Ups x 2 reps each arm

Rest 45 seconds

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Bottoms Up Kettlebell Carry x 20 meters each arm

Clean Complex

Performance:

Every 2 minutes, for 16 minutes (8 sets):

2-Position Clean

(mid-thigh, and then from the floor)

*You can build through out the 8 sets but your focus should be technique and perfecting your pull from both the mid thigh and floor. Does NOT have to be a touch and go clean. You can reset after your mid thigh clean. If your lifts are technically sound, increase in weight and work to your heaviest load.

Metcon (AMRAP – Reps)

Fitness:

In teams of two, with only one person working at a time, perform 80 reps each for time of:

Kettlebell Swings

Immediately followed by…

In teams of two, with only one person working at a time, perform 40 reps each for time of:

Toes to Bar

Partition your reps as you see fit.

Metcon (Time)

Performance:

In teams of two, with only one person working at a time, perform 30 reps each for time of:

135/95 lb Ground to Overhead

Immediately followed by…

In teams of two, with only one person working at a time, perform 40 reps each for time of:

Toes to Bar

Partition your reps as you see fit.