Bench and 5RFT
August 11, 2015
Back Squat and Row/PU/KBS/Run
August 13, 2015

CrossFit Rome – CrossFit

Pull-ups

Fitness

Four sets of:

Strict Supinated-Grip Pull-Ups x 6-8 reps @ 3111 (add load or use assistance as necessary in order to maintain tempo and rep scheme)

Rest 60 seconds

Goblet Squat x 5 reps @ 3311 (Use this to work on squat mobility

Rest 60 seconds

Pull-ups

Performance:

Four sets of:

Weighted / Stict Supinated-Grip Pull-Ups x 3-5 reps

Rest 60 seconds

L-Sit x 30-60 second hold

(if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

Metcon (2 Rounds for reps)

Fitness:

Round 1

Complete as many rounds as possible in 5 minutes of:

5 Burpees

10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

Round 2

As many rounds as possible in 5 minutes of:

10 Toes to Bar

10 Jumping Lunges

Metcon (2 Rounds for reps)

Performance:

Round 1

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

10 Pull-Ups

10 Wall Ball Shots (20/14 lbs.)

Then rest exactly 5 minutes, before completing . . .

Round 2

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

10 Toes to Bar

10 Jumping Lunges