5 x 6Min (400m,OHS,PU,DU)
June 23, 2015
Fitness(5 Round Strength) and Performance(BS and 21/15/9)
June 25, 2015

CrossFit 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)