Open Gym and BB Club
October 31, 2015
Shoulder Press and 12Min AMRAP
November 2, 2015

CrossFit Rome – CrossFit

Goblet Squat

Fitness:

Three-Four sets of:

Goblet Squat x 8-12 reps @ 21X0

Rest 45 seconds

Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Push-Ups x 10-15 reps @ 2010

Rest 45 seconds

Back Squat

Performance:

A.

Take 10-15 minutes to build to around 80-85% of your 1-RM Back Squat, and then…

B.

Every 3 minutes, for 15 minutes (5 sets):

Back Squat x 2-3 reps @ 30X1

*Notice the tempo on part B.

Metcon (4 Rounds for reps)

Fitness:

Against a 2-minute running clock, perform the following:

Run 200 Meters

Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

Metcon (4 Rounds for reps)

Performance:

Against a 2-minute running clock, perform the following:

Row 250 Meters

Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.