20OTM(HHS+HS) and F(PU/PU/Lunges/MC) and P(3rdMU/DL/DU)

Team Wod
April 3, 2015
3 person Wod (row/run/TTB)
April 6, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift x 6 reps @ 3011 (stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from last Monday’s sets of 10 reps)

Snatch Complex

Performance:

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

Sub for Snatch is:

1 High Hang Clean + 1 Hang Clean

Metcon (Time)

Fitness:

Three rounds for time of:

– 10 x Push Ups

– 10 x Strict Pull Ups

– 20 x Walking Lunges with KB

– 20 x Mountain Climbers (Right + Left = 1 Rep)

Rx+ (5 Rounds)

Metcon (Time)

Performance:

Three rounds for time of:

– 5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)

– 10 Deadlifts (225/155 lbs)

– 50 Double-Unders

Rx+ (275/185)