Push Press and 9 Min AMRAP and Pull Up Cluster Set

Squat Clean / Squat Snatch or Deadlift and Chipper (Row/HPC/DU)
April 10, 2016
Front Squat and Run/T2B/FS/T2B/Run
April 12, 2016

CrossFit Rome – CrossFit

Push Press

Fitness:

Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Side Plank x 30-45 seconds each side

Rest 60 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 60 seconds

Push Press

Performance:

Every 3 Minutes for 15 Minutes,

Five sets of:

Push Press x 3 reps

Build to today’s heaviest triple.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs or Step-Overs

9 Push Presses

9 Ring Dips or Stationary Dips or Box / Bench Dips

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (95/65)

9 Ring Dips

Rx+

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 Ring Dips

Pull-ups

Fitness and Performance:

Strict Pull Up Cluster Sets

2-3 sets

6 C2B / Pull Ups / Banded Pull Ups

Rest 15 Seconds

5 Pull-Ups

Rest 15 Seconds

4 Pull-Ups

Rest 2 Minutes