RDL/Oly/Skill
Press and Partner MetCon
February 2, 2016Make Up Day and METCON (Air Assault)
February 4, 2016CrossFit Rome – CrossFit
Romanian Deadlift
Fitness:
4 Rounds
RDL x 8 @ 3111
Rest 60 Seconds
Snow Angels x 10
Rest 60 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
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.
400m Run with MB (Time)
Max Effort
400m Medball Run
*Post Medball weight in Notes.*
