No Open Gym
August 29, 2015
OH Squat and 4RFT
August 31, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Three-Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell or Barbell Push Press x 8-10 reps

Rest 60 seconds

Plank from Elbows x 60 seconds

Clean Complex

Performance:

Every 2 minutes, for 20 minutes (10 sets):

Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

Metcon (2 Rounds for reps)

Fitness:

Round 1)

For max calories:

3 Minutes of Concept 2 Rower

Rest until the running clock reaches 4:00, and then…

Round 2)

For max reps:

2 Minutes of KBS

Rest until the running clock reaches 8:00, and then…

Post score below)

For Time:

– 400m MB Run

400m Run with MB (Time)

Metcon (2 Rounds for reps)

Performance:

Round 1)

For max calories:

3 Minutes of Concept 2 Rower

Rest until the running clock reaches 4:00, and then…

Round 2)

For max reps:

2 Minutes of Ground to Overhead (135/95 lbs)

Rest until the running clock reaches 8:00, and then…

Post Time below)

For Time:

800m Sandbag Run (45/35)

800m Sandbag Run (Time)

Type the details of the metcon

Double-Unders

2 Sets

– 25-50 Double Unders

Rest 1-2 Minutes

– 2 Minutes (Each Leg) of Banded Hamstring Stretch in the Rack