Open Gym
April 11, 2015
Press and 9MinMetCon
April 13, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

Deadlift x 6-8 reps

Rest 45 seconds

Sit-Up with MedBall x 10-12 reps

Rest 45 seconds

Alternating Reverse Lunges with KBs x 20 steps

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 20 yards each arm

Rest 45 seconds

Clean Complex

Performance:

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

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

Metcon (Time)

Fitness:

For time:

Row 1000 Meters

60 Kettlebell Swings

30 Goblet Squats

Run 400 Meters

Metcon (Time)

Performance:

For time:

Row 1000 Meters

20 Hang Power Cleans (135/95 lbs)

100 Double-Unders

Rx+ (185/125)