OHS/FS and 3RFT (Run,KBS,Burp)
March 6, 2016
Snatch/Cleans/DL and 3Rd(Row/WB/PU)
March 8, 2016

CrossFit Rome – CrossFit

Seated Strict Press

Fitness:

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 30-45 second Hollow Body

Minute 2 – Single-Leg Hamstring Curls with MedBall x 6 reps each leg @ 2011

Minute 3 – Seated Strict Press x 8 reps @ 2011

Push Jerk

Performance:

Every 2 Minutes for 16 minutes (8 sets)

Push Jerk / Split Jerk x 1.1. (3-5 seconds between reps, reset at the bottom)

Metcon (3 Rounds for reps)

Fitness:

Three sets for max reps of:

60 seconds of HR Push Ups

60 seconds of Rest

60 seconds of Box Jumps or Step-Ups

60 seconds of Rest

Metcon (3 Rounds for reps)

Performance:

Three sets for max reps of:

60 seconds of Push Press (95/65)

60 seconds of Rest

60 seconds of Box Jumps (24/20″)

60 seconds of Rest

Rx+ (135/95 lbs)

Sit-ups

Tabata Sit Ups

8 Rounds for max reps

20 seconds of work

10 seconds of rest