BS and MetCon(Row,DU,KBS,T2B)
September 23, 2015
Partner Wod
September 25, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Four sets of:

RDLs x 8-10 reps @ 3011

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

Snatch Balance

Performance:

Every 3 minutes, for 18 minutes (6 sets):

Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

*If SB is a little new to you, do OHS out of the rack.

Metcon (Time)

Fitness:

For time:

Ball Slams x 24 reps

Weighted Box Step Ups x 24 reps

Ball Slams x 18 reps

Weighted Box Step Ups x 18 reps

Ball Slams x 12 reps

Weighted Box Step Ups x 12 reps

Run 600 Meters

Metcon (Time)

Performance:

For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters

* Sub For Power Snatches is Power Cleans