Split Jerk and 3/4/5 MIn AMRAP and Pull Up Cluster Set

Squat Clean / Squat Snatch / Deadlift and 3RFT (Run,WB,Burp)
April 17, 2016
Front Squat / Overhead Squat and
April 19, 2016

CrossFit Rome – CrossFit

Bench Press

Fitness:

Three sets of:

Bench Press x 8-10 reps @ 2011

Rest 45 seconds

Strict Bear Crawl x 45-60 Seconds

Rest 45 seconds

Bottoms Up KB Walk x 20m each arm

Rest 45 seconds

Split Jerk

Performance:

10 Minute of Split Jerk Foot work

PLUS…..

EMOM x 10

– 1 Split Jerk

* Keep the weight light and focus on mechanics.

Metcon (3 Rounds for reps)

Fitness:

Complete as many rounds and reps as possible in 3 Minutes, 4 Minutes, and 5 Minutes. Rest 2 Minutes after each AMRAP and start each new AMRAP over at 0.

6 Strict HR Push Ups

12 Kettlebell Swings

12 Box Jump-Overs

Metcon (3 Rounds for reps)

Performance:

Complete as many rounds and reps as possible in 3 Minutes, 4 Minute, and 5 Minutes. Rest 2 Minutes after each AMRAP and start each new AMRAP over at 0.

6 Handstand Push Ups

12 Kettlebell Swings (53/35)

24 Double Unders

Rx+

Strict HSPU

Unbroken Double Unders

Pull-ups

Fitness and Performance:

Strict Pull Up Cluster Sets

2-3 sets

6 C2B / Pull Ups / Banded Pull Ups

Rest 15 Seconds

5 Pull-Ups

Rest 15 Seconds

4 Pull-Ups

Rest 2 Minutes

*Try to match or best your performance from last week.