Power Cleans and
OHS and Fitness Assessment
May 3, 20156 Rounds (400m/BBJO)
May 5, 2015CrossFit Rome – CrossFit
Romanian Deadlift
Fitness:
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds
Power Clean
Performance:
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
Metcon (Time)
Fitness:
5 Rounds
KBS x 21,18,15,12,9
Single Unders x 50
*Complete your 50 Single Unders after each round of KBS.
Metcon (Time)
Performance:
KBS x 21,18,15,12,9 (53/35)
Double Unders x 30
*Complete your 30 Double Unders after each round of KBS.
Rx+
Unbroken KBS (70/53)
Unbroken Double Unders
Single Arm KB Row
Fitness and Performance:
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
