CrossFit Rome – CrossFit

Metcon (No Measure)

Every 2 Minutes for 30 Minutes

Part 1 (Bar Skill):

Every 2 Min for 10 Minutes (5 sets)

– Pick a 3 Position Clean or Snatch and work up in weight for 5 sets. Focus on speed and technique over weight in this first part.

Part 2 (Pause Squat)

Every 2 Min for 10 Minutes (5 sets)

– Pick a Front or Overhead Squat. Over the course of the 10 minutes, work up to a 3 rep pause squat (1-2 second deadstop). Focusing more on stability at the bottom of each rep over load.

Part 3 (Press)

Every 2 Min for 10 Minutes (5 sets)

– Work up to a heavy set of 5 on strict press

Add each movement and weight to wodify when you finish.

3 Position Clean

1 High Hang Clean + 1 Hang Clean + 1 Clean

3 Position Snatch

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

Paused Front Squat

Paused Overhead Squats

Shoulder Press