3 Position Snatch / Clean OR RDL and 3×3 round 1on/1off

Front Squat / Overhead Squat and
April 19, 2016
Make Up Strength and Skill Day
April 21, 2016

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Side Plank x 45-60 Seconds each side. Alternate every set. 2 sets on the right and 2 on the left.

(get as horizontal as possible)

Station 3 – Wall Climb x 3-5 OR Bear Crawl x 10m

3 Position Clean

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

Every 2 minutes, for 20 minutes (10 sets):

High Hang Clean + Hang Clean + Clean

Build over the course of the 10 sets.

3 Position Snatch

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

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets.

Metcon (3 Rounds for reps)

Fitness

Three sets for max calories/reps of:

60 seconds of 10m Shuttle Run

Rest 60 seconds

60 seconds of Sit-Ups

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Ball Slam

Rest 60 seconds

Metcon (3 Rounds for reps)

Performance:

Three sets for max calories/reps of:

60 seconds of 10m Shuttle Run

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds