Make Up Day and
Olympic Lifting and Gymnastic Skill
February 10, 2016The Good Neighbor/Backpack Buddy Fundraiser WOD
February 12, 2016CrossFit Rome – CrossFit
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 / Oly Practice
Metcon (5 Rounds for reps)
Fitness:
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpees
Run 300 Meters
Max Reps of Ball Slams
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Metcon (5 Rounds for reps)
Performance:
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Chest-to-Bar Pull-Ups (Rx+) – or – Pull-Ups (Rx)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
