WOD (workout of the Day)

Announcements

The Clocktower 5K is this Saturday! CFR WILL BE CLOSED.
If you preregistered with CFR, your packets will be available for pick up at CFR on Friday after 4:30.

CrossFit Rome – CrossFit

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Big Clean Complex

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
6 Sets of the above complex

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

August 14, 2018

Big Clean Complex

Announcements The Clocktower 5K is this Saturday! CFR WILL BE CLOSED. If you preregistered with CFR, your packets will be available for pick up at CFR […]
August 13, 2018

Lead Foot

Announcements The Clocktower 5K is this Saturday! CFR WILL BE CLOSED. If you preregistered with CFR, your packets will be available for pick up at CFR […]
August 12, 2018

Back Squat and “Thin Air”

CrossFit Rome – CrossFit View Public Whiteboard Back Squat Focus today is the squat. Athletes will have 15 minutes to complete back squats in the strength […]
August 10, 2018

Saturday Morning Workout – 9:00am

CrossFit Rome – CrossFit View Public Whiteboard CFR B-Day Workout (AMRAP – Rounds and Reps) With a partner complete as many rounds and reps as possible […]