Lunges and MetCon(TTB/WB/DU)
October 13, 2015
Bench/Pull Ups and PU/300m/KBS/300m
October 15, 2015

CrossFit Rome – CrossFit

Seated Strict Press

Fitness:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Seated Strict Press x 8-12

Station 2 – Bent Over Rows x 8-12 reps on each arm

Station 3 – Side Planks x 30 seconds each side

Snatch Complex

Performance:

Every 2 Minutes for 18 Minutes (9 sets)

1 Snatch Grip Deadlift +

1 Hang Snatch +

1 Snatch

*Reset between your hang and your pull from the floor

*Do not exceed 65-75% today. Focus on a smooth transition under the bar and use this time to also work on your overhead position. NOT MEANT TO BE HEAVY!

Metcon (5 Rounds for reps)

Fitness and Performance:

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Rower (for calories)

Minute 2 – 30 seconds of Burpees to a 6″ target

Minute 3 – 30 seconds of 10m Shuttle Run (Blue pole to blue pole = 1)

Minute 4 – 30 seconds of Ball Slams (30/25)