Bench/Farmers Carry & Partner Row & DU/MidLine
November 18, 2015
Team Wod – 9:00am
November 20, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Four sets of:

RDL x 6-8 reps @ 31X0

Rest 45 seconds

Bent-Over single arm row x 8-10 each arm

Rest 45 seconds

Single-Leg Glute Bridges x 12-15 reps each leg @ 2011

Rest 45 seconds

Wall Climbs x 2-4 reps

Rest 45 seconds

3 Position Snatch

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Performance:

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Or you can sub the 3 Position Clean instead of the snatch if you would like. Post weights for the clean below

3 Position Clean

1 High Hang Clean + 1 Hang Clean + 1 Clean

Metcon (Time)

Fitness:

In teams of two, alternating full rounds, complete a total of five rounds each for time of:

Row 250 meters

15 Wall Balls (20/14)

Metcon (AMRAP – Rounds and Reps)

Performance:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts

8 Burpee Box Jump-Overs

Rx+ 225/155 & 24″/20″

Rx 185/125 & 24″/20″ (Step-overs allowed)

Scaled 135/95 & 20″/16″