Back Squat and WB/T2B or Run/WB/SU
February 16, 2016
Make-Up Day and You Pick (Nancy or 3/2/1)
February 18, 2016

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every minute, on the minute, for 15 minutes:

Minute 1 – RDL x 6 reps @ 3011

Minute 2 – Single Leg Hip Bridge x 8 reps

Minute 3 – Reverse Snow Angels x 12-15 reps

3 Position Snatch

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

Every 2 Minutes for 16 Minutes (8 sets) perform one 3 position snatch.

3 Position Clean

1 High Hang Clean + 1 Hang Clean + 1 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.

2k Row (Time)

Max Effort 2k Row
Optional Finisher