HS+S and 12MinPartnerWod(WB/Burpees)
October 4, 2015
Lunges and 3x5Min
October 6, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness:

Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest 45-60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45-60 seconds

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110

Rest 45-60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Weighted Pull-ups

Performance:

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Metcon (Time)

Fitness:

Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters

Metcon (Time)

Performance:

Three rounds for time of:

30 Kettlebell Swings (53/35)

20 Pull-Ups

Run 400 Meters