Snatch / Clean and DL and
April 3, 2016
Front Squat and 5 Rounds of 30 on / 30 off
April 5, 2016

CrossFit Rome – CrossFit

Shoulder Press

Fitness and Performance:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Shoulder Press x 8 reps @ 20X1

*Choose either shoulder press OR bench press

Bench Press

Fitness and Performance:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

Metcon (2 Rounds for reps)

Fitness:

In 6 Minutes, complete as many rounds and reps as possible of:

12 x HR Push Up / Push Press

18 x ABMAT Sit-Ups

24 x Bar Hops / 48 x Singles

Rest 4 Minutes

Repeat the above 6 minute AMRAP, starting over at 0.

Metcon (2 Rounds for reps)

Performance:

In 6 Minutes, complete as many rounds and reps as possible of:

6 x T2B

12 x Shoulder 2 Overhead (115/75)

24 x Double Unders (Unbroken)

Rest 4 Minutes

Repeat the above 6 minute AMRAP, starting over at 0.