Clean Complex and 3x3Min Ladder
September 13, 2015
Deadlift and 3RFT(400m,KBS,HSPU)
September 15, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Three sets of:

Strict Shoulder Press x 5 Reps

Rest 45 Seconds

Strict Supinated-Grip Pull-Ups x 5 reps

(add weight if possible)

Rest 45 seconds

Side Planks x 30 seconds each side

Rest 45 seconds

Double-Under Practice x 60 seconds

Rest 45 seconds

Shoulder Press

Performance:

Six sets of:

Strict Shoulder Press x 2 reps @ 20X1

Rest 30 Seconds

Strict Supinated-Grip Pull Ups x 2

Rest 2-3 minutes

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:

10 Ring Rows / Pull Ups

10 Dumbbell / KB Push Presses

10 Box Jump-Overs

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Push Press (95/65 lbs)

30 Double-Unders

Metcon (Time)

Fitness and Performance:

With a Partner, finish the workout with an 400m farmers walk with 2 KBs / DBs. Switch between partners as needed to complete the walk.

Note weight in comments.