Deadlift and 10minAMRAP
Back Squat (3Rm) or 32MinEMOM and 1000m ME Row
October 11, 2015Lunges and MetCon(TTB/WB/DU)
October 13, 2015CrossFit Rome – CrossFit
Deadlift
Fitness:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6-8 reps @ 30X1
Station 2 – Supine Ring Rows w/ a 5 Second Pause at the top x 6-8 reps
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice
Deadlift
Performance:
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
Metcon (AMRAP – Rounds and Reps)
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Ball Slams
10 Burpees
Metcon (AMRAP – Rounds and Reps)
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
