Press / Push Jerk / Split Jerk and 5RFT (Run,Press,Pull)

Squat Clean / Squat Snatch / Deadlift and 18 Min EMOM (DU/Burp/WB)
April 24, 2016
Front Squat OR Overhead Squat and Row/4,8,12,16,12,8,4/MB Run
April 26, 2016

CrossFit Rome – CrossFit

Shoulder Press

Fitness and Performance:

Every 2 Minutes for 6 Minutes (3 sets)

Shoulder Press x 3

Push Press

Fitness and Performance:

Every 2 Minutes for 6 Minutes (3 Sets)

Push Press x 3

Push Jerk

Fitness

Every 2 Minutes for 6 Minutes (3 sets)

Push Jerk x 3

Split Jerk

Performance:

Every 2 Minutes for 6 Minutes (3 sets)

Split Jerk x 3

Metcon (Time)

Fitness:

Five rounds for time of:

Run 300 Meters

12 Strict Hand Release Push-Ups

12 Strict Ring Rows

Metcon (Time)

Performance:

Five rounds for time of:

Run 300 Meters

10 Handstand Push-Ups

10 Chest-to-Bar Pull-Ups

Rx+

Run 300 Meters

10 Strict Handstand Push-Ups

10 Strict Pull-Ups