ROME, DAY 81: Thursday, March 24, 2016

Make up Monday, Tuesday, or Wednesday OR

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x5-10 Ring Rows (Next 4)

(C) Powerlifting/Beginners OR Weightlifting/CrossFit Open

PL/Beginnners

  • 5x5 Deadlift or Sumo Deadlift
  • For Time:

21-15-9
Kettlebell Swings
Burpees
Ab Mat Sit Ups

Weightlifting

  • Find a 1RM Hang Snatch from the Knee
  • Find a 1RM Hang Clean from the Knee

CrossFit Open

  • Skills and Mobility

ROME, DAY 78: Monday, March 21, 2016

(A) Muscle Mash

(B) Mobility + Front Squats ... Work Up to a heavy set of 5 in 8 sets. Before or after each set:

  • 5-10 barbell push press
  • 5-10 barbell rows

(C) 15 Barbell Thrusters, Rest 30s, 15 Thrusters 75/55, Rest 1 minute

(D) 10 Clusters (Clean + Thruster) 95/65

(E) Set up for :

(F) 18 Minute AMRAP

5 Push Ups
5 Pull Ups or Toes to Bar
10 Alternating Pistols
200m Med Ball Run
200m Run

Cooldown Jog

Mobility

M Mash

ROME, DAY 75: Friday, March 18, 2016

Two workouts today. One for registered CrossFit Open athletes and one for everyone else.

COMPETITION ATHLETES ONLY: CrossFit Open 16.4 ... seriously, please don't ask to do this during class time if you are not a registered athlete ... and don't do it at all if you have not been training seriously for the last 6-12 months. 16.4 is a great TEST but not a great workout or training session.

NON-COMP ATHLETES:

(A) Muscle Mash

(B) Mobility

(C) 800m Jog

(D) 4x 100m Sprints ... Jog Back

  • 1 @ 70%
  • 1 @ 75%
  • 1 @ 80%
  • 1 @ 85%

(E) Circuit Training. Complete 3-5 circuits of the following movements

  • x4 Sled Push (Up+Down = 1)
  • x20-30 Bench Hypers
  • x30-50 Ab Mat Sit Ups
  • 200m Farmers Walk
  • x20 Tricep Pushups
  • x5-15 Pull Ups