Tag: Roma Throwdown

WG WOD – THANKS GOD IT’S FRIDAY 21.02.19 – “RTD ’20 Gutta Cavat Lapidem”

MOBILITY & WARM UP

AMRAP 12 Minutes For Quality

15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts 

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Strict Press – Push Press – Push Jerk

CONDITIONING

“RTD ’20 Gutta Cavat Lapidem”*

DEATH BY

Every 3 min
10 Power Clean #40/30
10 Shoulder To Overhead #40/30
10 Bar Facing Burpees


*courtesy of Roma Throdown

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GWM WOM – At the end, Saturday arrives – Road To The Spartan Race

WARM UP
3 RNFT
200 mt Run/250 mt Row
5 Pull Ups
10 mt Inch Warm
15 Push Ups
20 V-Ups

MOBILITY & SKILLS
GHD Sit Ups – Peg Board

CrossFit Mentana Meet RMTDWN & Regionals
On a running Clock; Perform:
3,2,1 PEGBOARD
in 20′ time cap:
1 Peg Board
then
3 Rounds
10 Ring Dips
20 GHD Sit Ups
30 Wall Ball #9/6
Then
1 Peg Board
Then
20 mt KB Weiter Carry #24/16
10 Deadlift #100/70
Then
1 Peg Board

Rest 5′ Then:

TRIPLE 2
2000 mt Row
200 Double Unders
2 Miles Run (3200 mt)

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WM WOD – THANKS GOD IT’S FRIDAY 18.05.18

WARM UP
5′ Practice Double Unders; Then: 2 Rounds of:
Run 200m or row 250m
20 mt Bear Crawl
20 PVC Overhead Squats
20 PVC Shoulder Dislocated
20 Jumping Jacks
10 Push Press ( Empty Bar )

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
RM THRDWN ’18
“Rock & Row”*
15 – 12 – 9
Alt. Dumbells Snatch #25/15
Cal Row
Cap Time 6′
*courtesy of Roma Throwdown

ACCESSORY WORK
EMOM 12 minutes
Odd: Deadlift + Hang Power Snatch + Squat Snatch
Even: Max Double Unders In 40 sec.

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GW WOD – TUESDAY 15.05.18 – “The Coach Must Go To… Compete”

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Push Ups
10 Bent Row ( Empty Bar )

MOBILITY & SKILLS
HSPU – Clean & Jerk

CONDITIONING
Roma Throwdown ’18 WOD 2/3*
“They Called it Cindy”
AMRAP 5′
5 Chest To Bar
10 Strict Handstand Push Ups
15 Pistols Alt.

Rest 2′; Then:

“Only Heavy Lifts”
In 5′ Find
1 RM of Clean & Jerk
*courtesy of roma throwdown

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GWM WOW 080417 – “THE CrossFit MENTANA TABATA WORKOUTS”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Hips – Low Back – Shoulders

CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Burpees
Tabata Box Jumps #60/50
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders

Eight Rounds of:
20 seconds of ‘all-out’ work followed by 10 seconds of rest
Total 4 minutes = 1 Rounds

Complete 1 Rounds, Rest 1′ and Repeat for 8 Time

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