Clean/Snatch and MetCon(5RFT)

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Three sets of:

– RDL x 6-8 reps

Rest 60 seconds

– Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60 seconds

– Supine Ring Row x 10-12 reps

(get as horizontal as possible)

Snatch

Performance:

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

– Snatch x 1 rep @ 60-90%

*Pick either Snatches or Cleans.

Clean

Performance:

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

– Clean x 1 rep @ 60-90%

*Pick either Snatches or Cleans.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters

10 Ball Slams

20 Walking Lunges

Metcon (Time)

Performance:

Five rounds for time of:

– 5 Power Cleans (95/65)

– 10 Front Rack Reverse Lunges (95/65)

– 30 Double-Unders

Rx+

– 5 Power Snatches (95/65)

– 10 Overhead Reverse Lunges (95/65)

– 30 Double-Unders