Back Squat and 21/18/15/12/9 (BBJ/KBS)
January 13, 2016
Make Up Day and 3 RFT(400m,WB,T2B)
January 14, 2016

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

3-4 Rounds

RDL x 6-8 @ 3111

Rest 45 Seconds

Seated KB/DB Press x 6-8

Rest 45 Seconds

Bent Over Single Arm Row x 6-8 each arm

Rest 45 Seconds

3 Position Snatch

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

Every 2 Minutes for 14 Minutes (7 sets)

Perform one High Hang + Hang + Full Snatch / Power Snatch.

The sub for this movement is 3 Pos. Clean.

3 Position Clean

1 High Hang Clean + 1 Hang Clean + 1 Clean
Performance

Metcon (AMRAP – Rounds and Reps)

Fitness

In 10 minutes, complete as many rounds and reps as possible of the following movements:

100m Run

12 Ball Slams

100m Run

12 Abmat Sit-Ups

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Performance