Pause Front Squat and 3x3Min ME
December 22, 2015
Snatch/Overhead Squat and 7MinAMRAP and 500m Row
December 28, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

Deadlift x 6-8 reps

Rest 45 seconds

Russian Step-Ups x 8-10 reps each leg

Rest 45 seconds

Wall Climbs x 2-3 reps – OR – HS Holds x 30 Seconds

Rest 45 seconds

Deadlift

Performance:

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

Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:

10 Ball Slams

100 Meter Run

10 Burpees

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 15 minutes of:

10 Ground to Overhead (95/65 lbs)

100 Meter Run

10 Burpee Pull-Ups

100 Meter Run

Rx+ 135/95