Bench/S.Press and Skill Work and L-Sit/DU
Squat Clean and 4x2on2off(Burp/PU/WB)
January 11, 2016Back Squat and 21/18/15/12/9 (BBJ/KBS)
January 13, 2016CrossFit Rome – CrossFit
Bench Press
Fitness and Performance
Every 3 Minutes for 12 Minutes (4 Sets)
Pick Either:
Bench Press
– OR –
Strict Press
and Perform
10 @ 65%
10 @ 70%
8 @ 75%
6 @ 80%
Post your last set in Wodify
Shoulder Press
Skill Work
Fitness and Performance:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 10-15 HSPU – OR – 4-6 Wall Climbs or 20-40m Bear Crawl
Station 2 – 10-15 Ring Dips – OR – 10-15 Perfect Push Ups
Station 3 – Role to Candle Stick x 5-10 each leg – OR – Russian Step Up x 8-12 each leg
Skill Work
Fitness and Performance:
Every 90 Seconds for 9 Minutes (3 sets)
Station 1 – 15-30 Second L-Sit – OR – 20-30 Sit Ups
Station 2 – 45 Second ME Double Under
