Back Squat and 21/18/15/12/9 (BBJ/KBS)
Bench/S.Press and Skill Work and L-Sit/DU
January 12, 2016Snatch/Clean Practice and CrossFit Open 11.1
January 13, 2016CrossFit Rome – CrossFit
Weighted Lunges
Fitness:
Every 2 Minutes for 16 Minutes (4 sets each), alternate between the following 2 stations.
Station 1 (First 2 Minutes) – Walking Lunges x 16-20
Station 2 (Second 2 Minutes) – 45-60 seconds static midline hold (Plank/Side Plank/Hollowbody)
Back Squat
Performance:
Every 4 Minutes for 16 Minutes (4 Sets)
Back Squat x 8 @ 60,65,70,75%
Metcon (Time)
Fitness:
With a Partner, complete the following:
21,18,15,12,9
– Burpee
– Box Jump Overs / Box Step Overs
– KBS
*While person 1 does the first 21 reps, person 2 rows for calories. When person 1 finishes, person 2 does the 21 reps while person 1 rows for calories. You will continue with this pattern through 18,15,12,&9.
*Post your total calories in comments.
Metcon (Time)
Performance:
Complete the following for time:
21/18/15/12/9
– Burpee Box Jump Over (24/20)
– KBS (70/53)
