20OTM(HHS+HS) and F(PU/PU/Lunges/MC) and P(3rdMU/DL/DU)
Team Wod
April 3, 20153 person Wod (row/run/TTB)
April 6, 2015CrossFit 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)
