3PosClean and Row-21/15/9 MetCon

CrossFit Rome – CrossFit

Goblet Squat

Fitness:

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – Banded Good Mornings x 12 reps @ 20X1

Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1

Minute 3 – Kettlebell Swings x 12-15 reps

Minute 4 – Prone Plank Hold x 45 seconds

3 Position Clean

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

Every two minutes, for 20 Minutes (10 sets):

Build in weight over the 10 sets. Technique and speed with dictate your weights.

Metcon (2 Rounds for time)

Fitness:

For time:

– Row 500 Meters

When the clock reaches 4 minutes…

For time:

21 / 15 / 9

– Goblet Squat

– Burpee to a plate

Note two separate times – e.g., 1:58/6:20 (35lb KB)

Metcon (2 Rounds for time)

Performance:

For time:

– Row 500 Meters

When the clock reaches 4 minutes…

For time:

21 / 15 / 9

– Goblet Squat (53/35) Rx+ (70/53)

– Burpee over the Box (20/16) Rx+(24/20)

Note two separate times – e.g., 1:38/4:37 (Rx)