Olympic Lifting and Gymnastic Skill
February 10, 2016
The Good Neighbor/Backpack Buddy Fundraiser WOD
February 12, 2016

CrossFit 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.