Clean Complex and 3x3Min Ladder

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – RDL x 10-12 reps @ 3011

Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Clean Complex

Performance:

Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(build to work as heavy as possible)

Station 2 – Ring Dips x 10-15 reps @ 2111

Metcon (3 Rounds for reps)

Fitness:

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster (or Wall Ball)

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.

* Start over at 1 with each new set.

Metcon (3 Rounds for reps)

Performance:

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.

Rx – 95/65

Rx+ – 155/95