Press and Partner MetCon
February 2, 2016
Make Up Day and METCON (Air Assault)
February 4, 2016

CrossFit Rome – CrossFit

Romanian Deadlift


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

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.*