Press and MetCon
Deadlift (5Rds) and 10 Min AMRAP (Run/Row, KBS, Dips/PU)
September 1, 2015Front Squat and 4RFT
September 3, 2015CrossFit Rome – CrossFit
Push Press
Fitness:
Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending)
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110
Rest 45 seconds
Split Jerk
Performance:
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk
Build over the course of the 10 sets to today’s heavy.
* If you are still getting this movement down, try:
Strict Press + Push Press + Push Jerk
Metcon (Time)
Fitness:
3 Rounds
– 6 Hang Cleans
– 6 Push Press
– 12 Burpees
– 18 Sit-Ups
Metcon (Time)
Performance:
Three rounds for time of:
6 Clean & Jerks (135/95) Rx+185/135
12 Burpees Over the Barbell
12 T2B
