Open Gym / Barbell Club / Nutrition Talk
October 24, 2015
3 X 7 Min AMRAP
October 26, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 21X1

Rest 45 seconds

Russian Kettlebell Swings x 20-25 reps

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds

Deadlift

Performance:

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated (Floor) Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

Metcon (4 Rounds for reps)

Fitness:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges with BB or DBs (These can also be weighted box step ups)

10 Push Press with BB or DBs

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Metcon (4 Rounds for reps)

Performance:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges

10 Push Press

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

*Same weight on bar for both Lunges and Push Press.