Olympic Skill Work (Hang Snatch) and Skill Work and Bonus 1000m Row

Back Sqauts and Team Wod (PC,BFB,AS)
January 19, 2016
Make Up Strength and 10 Minute Increasing Ladder (Thrusters/T2B)
January 21, 2016

CrossFit Rome – CrossFit

Romanian Deadlift


Every 2 Minutes, for 12 minutes (3 Sets each), alternate between the following 2 stations:

Station 1 – RDL x 8-12 @ 3111

Station 2 – Inverted Snow Angel x 15-20

Hang Snatch


Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch x 2-3 reps

(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets (Keep this fairly light today).

Post your weights below if you do Hang Cleans.

Hang Clean

Skill Work

Fitness and Performance:

Every 2 Minutes for 18 Minutes (3 sets), alternate between the following 3 stations:

Station 1 – Inverted Work (HSPU, Wall Climbs, HS Holds, Perfect Push Ups)

Station 2 – Rings or Bar Work (MU, Strict Pull Ups (try not to kip today), Dips, Ring Rows)

Station 3 – Midline Work (L-Sit, GHD Sit-ups, Plank, Hollowbody Hold)

Choose the three movements that you need the most work on. Pick a rep scheme that allows for you to maximize your time at each station. Stop / modify when your form breaks down.

1000m Row (Time)

Max Effort 1000m Row
Bonus work for today