Lift and Row
5 x 6Min (400m,OHS,PU,DU)
June 23, 2015Fitness(5 Round Strength) and Performance(BS and 21/15/9)
June 25, 2015CrossFit Rome – CrossFit
Deadlift
Fitness:
Four sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds
Seated Side Taps (Russian Twist) w/ Medicine Ball x 15-20 each side
Rest 45 seconds
Clean Complex
Performance:
Performance:
Every two minutes, for 20 minutes (10 sets) of:
Option A)
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
OR
Option B)
Deadlift + Power Clean + Power Clean w/ Front Squat
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
*These are not touch and go. Drop and reset between each rep.
Metcon (3 Rounds for time)
Fitness and Performance:
Three sets of:
Row 500 Meters
Rest 5-7 minutes
Each set should be ME (max effort)
