BS and Th/OTBB MetCon
April 20, 2015
800(7RFT)800
April 22, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

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

Station 1 – Romanian Deadlift x 6-8 reps @ 3011 (stick to the tempo – 3 second descent)

Station 2 – Bent-Over Single Arm KB Row x 8-10 each arm

Station 3 – Reverse Snow Angels x 8-10 reps

Snatch Complex

Performance:

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

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on April 6th, 2015.

Sub for Snatch is:

1 High Hang Clean + 1 Hang Clean

Metcon (4 Rounds for reps)

Fitness and Performance:

Four sets for max calories/reps of:

– 60 seconds of 10m Shuttle Run

Rest 60 seconds

– 60 seconds of Rowing for Calories

Rest 60 seconds

– 60 seconds of Slam Balls

Rest 60 seconds