Lift and 2 Part partner wod
August 3, 2015
Skill Work and MetCon(Run/Lift/PU)
August 5, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Three sets of:

– Bench Press x 8-10 reps

Rest 60 seconds

– Supine Ring Rows x 10-12 reps

Rest 60 seconds

– Side Planks x 30 seconds each side

Rest 60 seconds

Bench Press

Performance:

Bench Press

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

3 @ 90%

*Rest 3 Minutes between sets and use this time to work on mobility.

Metcon (2 Rounds for reps)

Fitness:

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Pull-Ups

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

10 Ball Slams

100 Meter Run

Metcon (2 Rounds for reps)

Performance:

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Pull-Ups

(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

6 Ring Dips

9 Box Jump Overs (24/20″)