Pause Front Squat and 3x3Min ME Wall Ball
December 15, 2015
Gymnastic Skill Work and 30 on / 30 Off
December 17, 2015

CrossFit Rome – CrossFit

Weighted Step-ups

Fitness:

Four sets of:

Russian Step-Ups x 8-10 reps each leg

Rest 60 seconds

Dumbbell / Kettlebell Bench Press x 8-10 reps @ 2011

Rest 60 seconds

Side Plank x 30 seconds each side

Rest 60 seconds

Hang Snatch

Performance:

Every 90 Seconds for 15 Minutes (10 sets)

Hang Snatch – Building in weight every 2 sets.

– Or –

Clean Complex

Performance:

Every 90 Seconds for 15 Minutes (10 sets)

Deadlift + Hang Clean + S2O – Building in weight every 2 sets.

Metcon (Time)

Fitness:

For time:

3 Rounds of:

– 5 Goblet Squats

– 7 KBS

– 9 Burpees

Immediately follow that with:

– 30 Sit Ups

– 400m Run (500m Row)

– 30 Sit Ups

Finish with:

3 Rounds of:

– 5 Goblet Squats

– 7 KBS

– 9 Burpees

Metcon (Time)

Performance:

For time:

5 Shoulder to Overhead (135/95 lbs)

10 Power Cleans (135/95 lbs)

15 Burpees Over the Barbell

600 Meter Run

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

Rx+ (185/125)