Snatch and MetCon
February 11, 2015
Team Wod – 2x12Min
February 13, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Four sets of:

Back Squat x 6-8 reps

Rest 45 seconds

Ring Row x 8-10 reps

Rest 45 seconds

Plank Hold x 45-60 seconds

Rest 45 seconds

Back Squat

Performance:

Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

Metcon (Time)

Fitness:

– Row 800 Meters

Immediately followed by:

Three rounds of:

10 Goblet Squats

15 Box Jump or Step-Overs

20 Alternating Reverse Lunges with Kettlebell

Metcon (Time)

Performance:

– Row 1000 Meters

Immediately followed by:

Three rounds of

– 10 Hang Squat Cleans (95/65 lbs)

– 10 Alternating Front-Racked Reverse Lunges (95/65 lbs)

Rx+ (135/95)