Push Press and 16MinEMOM
September 22, 2015
Snatch+OHS and 12/9/6 MetCon
September 24, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Strict Pull-Ups x 4-6 reps @ 21X0

(add as much weight as possible while achieving at least 4 reps)

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Back Squat

Performance:

Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM (Be smart here!)

Rest 60 seconds

Single-Arm DB/KB Row x 10-12 reps @ 2111

Rest 60 seconds

*Also post KB weight in comments.

Metcon (Time)

Fitness:

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

20 Kettlebell Swings

15 HR Push Ups (No Knees)

10 Toes to Bar

Metcon (Time)

Performance:

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (53/35)

10 T2B

Time cap = 15 minutes

Rx+

Unbroken DU and KBS (70/53)

Mobility

2 Minutes, each side

– One Upper Extremity LAX Shoulder Mash (Various ones, ask a coach)

– One Lower Extremity Banded Stretch