Announcements

Labor Day Hours: 8:00 a.m. & 11:00 a.m.

CrossFit Rome – CrossFit

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Classic CrossFit benchmark workout today with “Amanda”, a combination of high skill gymnastics and weightlifting. When picking a load for the barbell, it should be something that athletes could do 12-15 reps unbroken when completely fresh. While many athletes are capable of performing some muscle ups and some squat snatches at prescribed, we are looking to hit a specific stimulus. While still challenging ourselves, looking to get this done under 10 minutes today. Modifying the rep scheme or load on the barbell will help the group accomplish this.

Both the Ring Muscle Up and Squat Snatch can be considered “riskier” competition specific movements. For those athletes wanting to compete in the sport of CrossFit, whether in the Open or local competitions, training these movement is important for maximizing performance. However, for those athletes who’s goals involve staying healthy, looking good, and pushing off the nursing home, other options such as burpee pull-ups and power snatches are a better fit.

Potential options listed below:

7-5-3

Ring Muscle Ups

Squat Snatch / Squat Clean

9-7-5

Burpee Chest to Bar Pull-ups

Power Snatch / Power Clean

9-7-5

Burpee Pull-ups

Power Snatch / Power Clean

9-7-5

Burpees

Ring Rows

Power Snatch / Power Clean