PC and 4RFT and Skill Work

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Romanian Deadlift x 8 reps @ 3111

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

(use assistance if you are unable to keep this tempo for the full 15 reps)

(Sub for Perfect Push-Ups if unable to perform dips)

Power Clean

Performance:

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1.1

(rest 10 seconds between singles, and build over the course of the ten sets)

Metcon (Time)

Fitness:

4 Rounds for time of:

20 Russian Kettlebell Swings (53/35)

Run 400 Meters

*2 Minute rest between each round.

Metcon (Weight)

Performance:

4 Rounds of the following:

3 Hang Power Cleans

2 Alternating Reverse Lunges (2L/2R)

1 Shoulder to Overhead

Run 400 Meters

Choose the heaviest load you can successfully complete (make it look good) without dropping the barbell.

*Post time in comments.

* 2 Minute rest between each round.

Bent Over Row

Fitness and Performance:

Three sets of:

Bent Over Row x 10 reps @ 2111 (Each arm)

Rest 30 seconds

Hollow Holds x 40-60 seconds

Rest 30 seconds