Oly Skill and 5RFT
August 23, 2015
Lunges and 2 person MetCon
August 25, 2015

CrossFit Rome – CrossFit

Seated Strict Press

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Seated DB/KB Press x 8-10 reps @ 20X1

Station 2 – Russian Step-Ups x 10 reps each leg

Station 3 – Weighted Prone Plank x 60 seconds

Bench Press

Performance:

Bench Press

5 @ 80%

4 @ 85%

3 @ 90%

2 @ 95%

1 @ 100%

1 @ 100+%

Rest 3 Minutes between sets.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Ball Slams

15 HR Push-Ups

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

5 Hang Power Cleans (135/95 lbs)

10 Pull-Ups

15 Hand-Release Push-Ups

Bent Over Row

Part 3 for the day:

Three sets of:

Bent-Over Barbell Rows OR single arm KB Row x 8-10 reps

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds