Snatch/Clean and 3x6Min
Partner Wod and Mile Run OR 800m Farmers Walk
July 7, 2015BS/Lunge and 20Min Amrap
July 9, 2015CrossFit Rome – CrossFit
Seated Strict Press
Fitness:
Five sets of:
Russian Kettlebell Swings x 20 reps
(make these heavy!)
Rest 45 seconds
Seated Strict Press x 8-10 reps
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds
Snatch
Performance:
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 50-85% of your 1-RM Snatch.
OR
Cleans. Please post weights for cleans below.
Clean
Performance:
Pick Snatch OR Cleans to work on.
Metcon (3 Rounds for time)
Fitness:
Every 6 minutes, for 18 minutes (3 sets), for times:
Dumbbell / Kettle Bell Push Press x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters
Metcon (3 Rounds for time)
Performance:
Every 6 minutes, for 18 minutes (3 sets), for times:
Hang Power Clean x 10 reps (135/95)
Box Jump Overs x 20 reps (24/20)
Run 400 Meters
OR
Hang Power Snatch x 10 reps (95/65)
Box Jump Overs x 20 reps (24/20)
Run 400 Meters
