Jerk / Press and 3rdEMOM(Press/Box Jump)
March 7, 2016
The Run Wod
March 9, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 2 Minutes for 16 minutes. Alternate between the following 2 movements.

Movement 1 – Deadlift x 4-6

Movement 2 – Russian Step Ups x 12-16

Snatch Complex

Performance:

Every 2 Minutes for 16 Minutes (8 Sets).

1 Snatch Grip Deadlift +

1 Hang Power Snatch +

1 Power Snatch

*Sub for this movement will be a clean.

Metcon (3 Rounds for time)

Fitness:

Every 8 Minutes for 3 rounds.

500m Row

25 Wall Balls (20/14) (Rx+ 30/20)

15 Pull Ups (Rx+ C2B)

*Complete the above triplet inside the 8 minutes and use the remainder of the time as rest.

Metcon (4 Rounds for time)

Performance:

Every 8 Minutes for 4 rounds.

500m Row

25 Wall Balls (20/14) (Rx+ 30/20)

15 Pull Ups (Rx+ C2B)

*Complete the above triplet inside the 8 minutes and use the remainder of the time as rest.