Deadlift and 10MinEMOM (DL/Burpee)
December 30, 2015
Cleans and 10 Minute Capacity Test
January 4, 2016

CrossFit Rome – CrossFit

Paused Front Squat

Fitness:

Every 2 Minutes for 12 minutes (6 sets) perform the following:

Pause Front Squat x 3 @ 33×1

Squat Clean Thruster

Performance:

Every 2 Minutes for 12 minutes (6 sets) perform the following:

Squat Clean Thruster x 1

*Build in weight across the 6 sets to a heavy single. This should be heavier than the weight that you use in the metcon.

Metcon (8 Rounds for reps)

Fitness:

Every minute, on the minute, for 24 minutes:

1st minute – Wall Balls x 10 reps

2nd minute – Pull-Ups x 10 reps

3rd minute – Box Jump x 10 reps

* A perfect score each round is 30 reps.

Brearley (8 Rounds for reps)

Performance:

Every minute, on the minute, for 24 minutes:

1st minute – Thrusters (95/65) x 5 reps

2nd minute – Pull-Ups x 10 reps

3rd minute – Box Jump Over (24/20) x 15 reps

Rx+

Thruster (135/95)

Pull-Ups (C2B)

Box Jump Over (24/20)
* A perfect score each round is 30 reps.