Cleans and Deadlift / Front Squat and “Theresa”
January 24, 2016
Skill Work and MetCon (1000/100/1)
January 27, 2016

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every 2 Minutes for 16 Minutes Minutes (4 sets each), alternate between the following 2 Movements.

Movement 1 – Walking Lunges x 16-20

Movement 2 – Seated Shoulder Press x 8-10

Back Squat

Performance:

Every 4 Minutes for 16 Minutes (4 Sets)

Back Squat:

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (115/75) (Rx+ 155/105 lbs)

6 Box Jump-Overs (20/16) (Rx+ 24/20)

9 Russain KBS (53/35) (Rx+ 70/53)