No Open Gym – 5k and SS Race at Jackson Hill
November 21, 2015
Annie and 20Min Row
November 23, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Three sets of:

Front Squat x 6-8 reps @ 30×1

Rest 60 seconds

Double Leg Hamstring Curls x 8-10 @ 3111

Rest 60 seconds

Wall Slides x 5 @ 3131

Rest 60 seconds

Plank from Elbows x 45-60 seconds

Rest 60 seconds

Overhead Squat

Performance:

Every 3 minutes for 15 minutes (5 sets)

Overhead Squat x 5 @ 20×1

Metcon (AMRAP – Rounds and Reps)

Fitness:

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

Burpees x 3 reps

Air Squats x 6 reps

Russian KB Swings x 9 reps (53/35)

Repeat for a total of four (4) sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Metcon (AMRAP – Rounds and Reps)

Performance:

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

135/95 lb. Power Cleans x 3 reps

Push-Ups x 6 reps

Air Squats x 9 reps

Repeat for a total of 4 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

*Compare with 11/26/14, one year ago.