Press and 5x1Min ME (KBS and WB or Thursters)
September 29, 2015
C&J and The Equalizer
October 1, 2015

CrossFit Rome – CrossFit

Overhead Squat

Fitness:

Three-Four sets of:

Overhead Squat x 5 reps @ 31X1

Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Overhead Squat

Performance:

Overhead Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

Metcon (2 Rounds for time)

Fitness:

Two sets for times of:

Row 500 Meters

40 Perfect Push-Ups

20 Toes to Bar

Rest 5 minutes between sets.

Metcon (2 Rounds for time)

Performance:

Two sets for times of:

Row 500 Meters

30 Ring Dips

20 Toes to Bar

Rest 5 minutes between sets