Press and 2x5Min MetCon
August 4, 2015
Back Squats and CFR Dirty Thirty
August 6, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness:

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – Seated DB / KB Press x 8 reps @ 20X1

Minute 2 – Alternating Lateral Lunges x 12-16 reps

Minute 3 – Front Plank x 30-45 Seconds

Skill Work

Performance:

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – Strict Handstand Push-Ups x Max Reps – OR – HSPU Practice – OR – HS Hold

Minute 2 – Rolls to Candle Stick (Single or double leg) x 10-12 (5-6 each leg)

Minute 3 – Toes to Rings x 6-8 reps – OR – Hollowbody x 30-45 Seconds

Metcon (Time)

Fitness:

For time:

Run 800 Meters

40 Kettlebell Swings

30 Hand-Release Push-Ups

(successful reps must start from the top extended position, and the knees must never touch the ground)

Run 400 Meters

30 Kettlebell Swings

20 Hand-Release Push-Ups

Run 200 Meters

20 Kettlebell Swings

10 Hand-Release Push-Ups

Metcon (Time)

Performance:

For time:

Run 800 Meters

15 Deadlifts*

30 Hand-Release Push-Ups

(successful reps must start from the top extended position, and the knees must never touch the ground)

Run 400 Meters

10 Deadlifts

20 Hand-Release Push-Ups

Run 200 Meters

5 Deadlifts

10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

* Post weights used in comments.