Lift and 20 Minute MetCon
March 6, 2015
Front Squat and 3RdMetCon
March 9, 2015

CrossFit Rome – CrossFit

***REMINDER: Please submit your Open 15.2 scores before 8:00pm EST time TONIGHT!***

Sumo Deadlift

Fitness:

3-4 Rounds

Sumo Deadlifts x 4-6

Rest 45 Seconds

Hanging Knee Raises x 8-12

Rest 45 Seconds

Reverse Snow Angels* x 8-12

Rest 45 Seconds

*https://www.youtube.com/watch?v=ijr9vR9QLIM

3 Position Clean

1 High Hang Clean + 1 Hang Clean + 1 Clean
Performance:

Every 2 Minutes for 14 Minutes (7 Sets), complete a 3 Position Clean.

* Focus of speed and technique. Make each movement as efficient as possible.

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds and reps as possible in 10 minutes of:

– 10 Push Presses (95/65 lbs)

– 10 Alternating Overhead Reverse Lunges (95/65 lbs)

– 10 Burpees Over the Barbell

CrossFit Games Open 15.2 (AMRAP – Reps)

CrossFt Games Open 15.2

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-to-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-to-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-to-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

AMRAP – Reps
This is for those that would like to make up the CF Open 15.2 workout.