Lift and 9MinLadder / Partner Wod

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

– Deadlift x 6-8 reps

Rest 60 seconds

– Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 60 seconds

– Double-Unders x 60 seconds

Rest 60 seconds

Halting Clean Grip Deadlift

Performance:

Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

Metcon (Time)

Fitness:

In teams of two, alternate sets to complete four each of:

– 10 Burpees over the Rower

– 15 Calorie Row

– 20 Russian Kettlebell Swings

Metcon (AMRAP – Reps)

Performance:

Complete as many reps as possible in 8 minutes of:

1 Deadlift (135/95 lbs)

1 Hang Clean (135/95 lbs)

1 Shoulder to Overhead (135/95 lbs)

2 Deadlift

2 Hang Cleans

2 Shoulder to Overhead

3 Deadlift

3 Hang Cleans

3 Shoulder to Overhead

…and so on.

Rx+ (185/125)