Lunges and 2 person MetCon
August 25, 2015
Skill Practice and 24EMOM
August 27, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

3-4 Rounds of:

Deadlift x 6-8 reps @ 20X1

Rest 60 seconds

Single Arm KB/DB Press x 8-10 reps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

3 Position Clean + Jerk

Performance:

Every 2 minutes, for 16 minutes (8 sets):

High Hang Clean + Hang Clean + Clean + Jerk

Build over the course of the 8 sets to today’s heavy.

*No deloading the bar / early arm bend or there will be penalty (penalties will be based on the class and how the coach feels:)

*Good read on patience in your pull during Olympic Lifting. http://www.crossfitinvictus.com/blog/patience-in-olympic-weightlifting/

Metcon (Weight)

Fitness:

Every minute, on the minute, for 15 minutes:

10 Heavy Kettlebell Swings

5 Burpees

*Note weight of KB

Metcon (Weight)

Performance:

Every minute, on the minute, for 15 minutes:

*Clean or Power Clean x 2 reps

Burpees over Barbell x 6 reps

*Load can vary from minute to minute. Post total amount successfully cleaned.