BS and MetCon(Row,DU,KBS,T2B)
Push Press and 16MinEMOM
September 22, 2015Snatch+OHS and 12/9/6 MetCon
September 24, 2015CrossFit 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
