Building EMOM (WB,Bur,HR)
September 16, 2015
25Min Partner Wod
September 18, 2015

CrossFit Rome – CrossFit

Overhead Squat


Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Overhead Squat (Or Squat Therapy on the wall) x 5-6 reps @ 3111

Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111

Minute 3 – Prone Plank from Elbows x 45 seconds

Minute 4 – Prone Leg Lift (Supermans Holds) x 45 seconds

Hang Snatch


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

Hang Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets (Keep these light and fast).

* If you are still working on pulling yourself to the bottom, catch it with a power snatch and then overhead squat it.


Hang Clean

Do Hang Cleans if you are unable to go overhead with Snatches

Metcon (Time)

Fitness and Performance:

Complete the following for time:

– 1000m Row

– 100 Double Unders

– 1 Mile Run

* 20 Minute Cap. Scale as needed to make sure you come in under the 20 Minute cap.

* Sub for double unders are bar hops or jumping jacks