Clean and 21/15/9 (KBS/PU/PU) and Midline
Berry Race Prep at 3:00pm (Meet at Barron Stadium)
December 13, 2015Pause Front Squat and 3x3Min ME Wall Ball
December 15, 2015CrossFit Rome – CrossFit
Romanian Deadlift
Fitness:
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
Power Clean
Performance:
Every 2 Minutes for 20 Minutes (10 sets) – Build to today’s 1-RM Power Clean
Metcon (Time)
Fitness:
Complete rounds of 21, 15 and 9 reps for time of:
– Kettlebell Swings
– HR Push-Ups
*200m Run after each round
Metcon (Time)
Performance:
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (53/35) (Rx+ 70/53)
HR Push-Ups
Pull-Ups (Rx+ C2B)
Skill Work
3-4 Rounds (9-12 Minutes)
Every 90 Seconds
Fitness:
– 45-60 Seconds Jump Rope Practice
– 45-60 Seconds Hollowbody / Plank
Performance:
– HS Hold / Walk Practice
– 20-40 Seconds L-Sit
