Clean/DL and 3RFT(250m/WB/KBS)
October 18, 2015
Back Squat and 12 Minute AMRAP
October 20, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Four sets of:

Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 21X0

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

Push Press

Performance:

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

Push Press

*Set 1 – 5 reps

*Set 2 – 3 reps

*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes for the following:

– 9 Burpees

– 12 Over the Box Jumps

– 15 Abmat Sit-Ups

– 200m Run

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 12 minutes for the following:

– 10 HSPU

– 15 Pull Ups

– 400m Run