Press(Jerk) and MetCon(Row/PP)
November 10, 2015
Fit (RDL&PartnerWod) – Per (BFB/C&J)
November 12, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three-Four sets of:

Back Squat x 6-8 reps @ 3011

Rest 60 seconds

Single-Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 60 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 60 seconds

Back Squat

Performance:

Six sets of:

Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest 3-4 minutes between sets

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Wall Ball Shots

15 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

10 Toes to Bar

10 Kettlebell Swings (53/35)

10 Wall Ball Shots (20/14)