Open Gym
May 9, 2015
Lunge&PullUp / WB,T2B,Burpee / Mobility
May 11, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

– Deadlift x 8 reps @ 3011

Rest 60 seconds

– Single-Leg Hip Bridge x 12 reps each side @ 2011

Rest 60 seconds

– Single-Arm Dumbbell Row x 10 reps @ 2111

Rest 60 seconds

Halting Clean Grip Deadlift

Performance:

Five sets of:

– Halting Clean-Grip Deadlifts x 3 reps(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh

– Rest 2 minutes

Metcon (Weight)

Fitness:

Every 90 seconds, for 15 minutes (10 sets):

12 Russian Kettlebell Swings (heavy)

12 Hand-Release Push-Ups

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Metcon (Weight)

Performance:

Every 90 seconds, for 15 minutes (10 sets):

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

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Skill Work

Fitness and Performance:

Two sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 60 seconds

Hollow Hold or Rock x 60 seconds

Rest 60 seconds