Split Jerk and 3/4/5 MIn AMRAP and Pull Up Cluster Set
April 18, 2016
3 Position Snatch / Clean OR RDL and 3×3 round 1on/1off
April 20, 2016

CrossFit Rome – CrossFit

Front Squat

Every 3 Minutes for 18 Minutes, 6 sets:

Front Squat

5 @ 50,60,70,75,80%

4 @ 85%

Overhead Squat

Every 3 Minutes for 18 Minutes, 6 sets:

Overhead Squat

5 @ 50,60,70,75,80%

4 @ 85%

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 20 Minutes, complete as many rounds and reps as possible.

15 Calorie Row

15 HR Push Ups

15 Sit-Ups

150m Run

15 Ring Rows

15 Air Squats

10 Burpees

Metcon (AMRAP – Rounds and Reps)

Performance:

Every minute, on the minute, for 6 minutes:

6 Thrusters (75/55) (Rx+ 115/75)

6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period,

Rest 4 Minutes. When the clock hits 10 Minutes, complete your mile run for time.

1-Mile Run (Time)

Max Effort 1-Mile Run