Cleans and 3RFT(DL,HC,FS,J)

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps @ 30X1

Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1

Minute 3 – Russian Step-Ups x 10 reps on Left Leg

Minute 4 – Russian Step-Ups x 10 reps on Right Leg

Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

Clean

Performance:

Every 4 minutes, for 20 minutes (5 sets) of:

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

Metcon (Time)

Fitness:

Three rounds for time of:

Row 350 Meters

25 Kettlebell Swings

15 Goblet Squats

Use the same kettlebell for both movements.

Metcon (Time)

Performance:

Three rounds for time of:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Jerks

Rx (115/75)

Rx+ (155/105)

*12 Minute Cap. Pick an appropriate weight so you can finish under to cap.