Partner Wod and Mile Run OR 800m Farmers Walk
July 7, 2015
BS/Lunge and 20Min Amrap
July 9, 2015

CrossFit 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