Power Cleans and 3 Round MetCon
November 29, 2015
Lunges and Partner (KBS/WB) Wod
December 1, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Five sets of:

Shoulder Press x 8-10 reps @ 20X1

Rest 45 seconds

Flutter Kicks x 30-45 seconds

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 50 feet each arm

Rest 45 seconds

Shoulder Press

Performance:

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Shoulder Press x 3-5 reps @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3 Rep)

Station 2 – Toes to Bar x 10-15 reps

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:

6 Strict Pull-Ups

12 Ball Slams

100 Meter Run w/ MedBall

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 8 minutes of:

10 Thrusters (115/85 lbs)

15 Pull-Ups

50 Double-Unders