ROME, DAY 64: Monday, March 7, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x10 Ring Rows (Next 4)

(C) Warm Up Bench, Deadlift, and Handstand Push Ups

(D) 3 Timed Intervals of:

  • 10 Bench Press 135/95
  • 400m Run
  • 12 Deadlifts 225/155
  • 10 Handstand Push Ups

Rest 1-2 Minutes between Intervals (Capped @ 15 minutes)

(E) 3-5 Timed Intervals of:

  • 8 Deadlifts 255-275/165-185
  • 15 Cal Row on Decline (Ramp)
  • 6 HSPUs

(F) Time Permitting or After Class: 3 Sets: Max Strict Pull Ups or Chin Ups, 12-16 Alternating Pistols

ROME, DAY 58: Tuesday, March 1, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), Ring Rows x10 (Next 4)

(C) Bench Press 5x3 @ 80% of 1RM

Each set followed by:
5 HSPUs
10 Cal Row
200m Med Ball Run

CF Open Athletes: End sets 1, 3, and 5 with max unbroken MUs (cap @ 5)

(D) CF Open Athletes

1 or 2 Rounds For Time
30 Cal Row Sprint
30 Box Jumps
30 Pistols

David P. takes 16.1 at CrossFit V16

David P. takes 16.1 at CrossFit V16

ROME, DAY 45: Wednesday, February 17, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x6 Pull Ups (Next 4) = x47s Hold + 7s Negative and x2 7s Negative, each set followed by 30s Superman, 30s Hollow Body

(C) 400m Jog + 400m Run

(D) 3x100m Sprints @ 70%, 75%, 80% of Top Speed

(E) Bench Press 5x8 @ 50-60% of 1RM, each set followed by

  • 100m Run
  • 25 Air Squats
  • 100m Sprint
  • CF Open Athletes: Odd sets followed by max unbroken Bar or Ring MU or unbroken Dips, Even sets followed by Max Toes to Bar

(F) Bench Press 1x Max Reps @ 70% of 1RM

After Class Greatness

  • 40 Burpees to a target 6+ inches from tip of vertical reach
  • 1K Cooldown Row
Tony overheats.       Photo: Rafael Vega

Tony overheats.    Photo: Rafael Vega