Lift and 5RFT(S2O/BOTB)

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

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

Station 1 – Romanian Deadlift (with KBs or BB) x 6-8 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8-10 reps @ 2111

(get as horizontal as possible)

Station 3 – L-Seated KB Press x 8 reps @ 2111

Snatch Complex

Performance:

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

Hang Snatch + Snatch

Or you can sub with:

Hang Clean + Clean

Metcon (Time)

Fitness:

Five rounds for time of:

5 Shoulder to Overhead

10 Burpees Over the Barbell

Metcon (Time)

Performance:

Five rounds for time of:

5 Shoulder to Overhead (115/75 lbs)

10 Burpees Over the Barbell

Rx+ (155/105)