Olympic Lifting and Gymnastic Skill
February 17, 2016
Leap Frog Partner Wod – 9:00am
February 19, 2016

CrossFit Rome – CrossFit

Make Up Day on strength today.

You will have the option of 2 different MetCons. Pick the one that you need the most work on.

Make Up Day

Fitness and Performance:

Pick one of the strength movements from this week.

Monday – Clean / DL & Front Squat

Tuesday – Press

Wednesday – Back Squat / Lunges

Thursday – Skill Work / 3 Position Snatch/Clean

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Fitness Option:

Five rounds for time of:

Run 400 Meters

15 Goblet Squat

Metcon (3 Rounds for reps)

Fitness and Performance:

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups (Rx+) – OR – Strict Hand Release Push Ups (Rx)

1 Minute of Strict Pull-Ups

Rest 3 minutes