Lift and Chipper
Push/Pull and 3x1MinME
February 4, 2015Partner Wod
February 6, 2015CrossFit Rome – CrossFit
Deadlift
Fitness:
3-4 Rounds
Deadlift x 6-8
Rest 30 Seconds
Box Jump x 1.1.1.1. (Rest 5-7 Seconds between Reps)
Rest 60 Seconds
Side Plank x 30-45 Seconds each side
Rest 60 Seconds
Barbell Practice
Spend 15 Minutes building in weight in either the:
– Clean
– Clean and Jerk
– Snatch
Metcon (Time)
Fitness and Performance:
For time:
– 1000 Meter Row
– 20 Ground to Overhead (115/75 lb)
– 20 Burpees to a 6″ Target
– 20 Goblet Squats (53/35)
