Lift and 15xEMOM
August 26, 2015
Team Wod – 9:00AM
August 28, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 minutes, for 18 minutes:

– Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds OR Ring Dips OR Tempo Push Ups

– Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters OR Handstand Holds OR Bear Crawls

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

– Minutes 5-6, 11-12 & 17-18:

Alternating Candle Rolls x 5-10 reps

(if you’re proficient, try pistols) OR weighted Box Step Ups. Anything that focuses on single leg movement.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 10 Ball Slams

Minute 3 – 10 Thrusters / Wall Balls

Minute 4 – 4-6 Strict Pull-Ups

(add weight if these are easy)

*Perfect Score is 6.0 Rounds.

Metcon (AMRAP – Rounds and Reps)

Performance:

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters (1 rep per 10m)

Minute 2 – 10 Kettlebell Swings (70/53)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups

*Perfect Score is 6.0 Rounds. 1 Round consist of 52 reps.