Make Up Strength and 10 Minute Increasing Ladder (Thrusters/T2B)

Olympic Skill Work (Hang Snatch) and Skill Work and Bonus 1000m Row
January 20, 2016
5 person team wod – 9am (Weather Permitting)
January 22, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Pick one of the strength movements from this week.

Monday – Clean / DL & Front Squat

Tuesday – Press

Wednesday – Back Squat / Lunges

Thursday – Oly Practice

Metcon (AMRAP – Rounds and Reps)

Fitness

Performance:

For Time, Climb the ladder as far as possible in 10 minutes of:

1 Wall Ball

1 Hanging Knee Raise / Knee Ups on a Box

2 Wall Ball

2 Knee Raises

3 Wall Ball

3 Knee Raises

4

4

5

5………….

*After each set of Hanging Knee Ups / T2B, you are to complete 30 Singles.

Metcon (AMRAP – Rounds and Reps)

Performance:

For Time, Climb the ladder as far as possible in 10 minutes of:

1 Thurster (75/55) (Rx+ 100/75)

1 Hanging Knee Raise (Rx+ T2B)

2 Thruster

2 Knee Raises

3 Thruster

3 Knee Raises

4

4

5

5………….

*After each set of Hanging Knee Ups / T2B, you are to complete 20 double unders (Rx+ Unbroken Double Unders).