Deadlift (5Rds) and 10 Min AMRAP (Run/Row, KBS, Dips/PU)
September 1, 2015
Front Squat and 4RFT
September 3, 2015

CrossFit 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