P. Snatch / P. Clean TnG Practice and Skill Work and Farmers Carry
April 6, 2016
Group Workout – 9am
April 8, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Strength Make Up Day

Monday – SC / SS / DL

Tuesday – Press / Pull-Ups

Wednesday – Front Squat / OHS

Thursday – TnG PC / PS and Skill Work

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 15 Minutes, complete as many rounds and reps as possible with a partner of:

12 KBS (53/35)

9 KB Goblet Squats (53/35)

6 Burpees

*Partner 1 starts with the triplet as partner 2 completes a 200m MB run (20/14). When partner 2 gets back from the run, partner 1 starts the run and partner 2 picks up where partner 1 left off. You will continue with this pattern for the rest of the 15 minutes. The goal is to complete as many rounds and reps as possible of the swings, squats, and burpees.

Partner DT (AMRAP – Rounds and Reps)

Performance:

In 15 Minutes, complete as many rounds and reps as possible with a partner of:

12 Deadlift (115/75)

9 Hang Power Cleans (115/75)

6 Push Jerk (115/75)

Rx+

12 Deadlift (155/115)

9 Hang Power Cleans (155/115)

6 Push Jerk (155/115)

*Partner 1 starts with the triplet as partner 2 completes a 200m sandbag run (45/35). When partner 2 gets back from the run, partner 1 starts the run and partner 2 picks up where partner 1 left off. You will continue with this pattern for the rest of the 15 minutes. The goal is to complete as many rounds and reps as possible of the Lift, Clean, and Jerk.