Squat Clean / Squat Snatch / Deadlift and 18 Min EMOM (DU/Burp/WB)

Saturday Morning Wod – 9:00am
April 22, 2016
Press / Push Jerk / Split Jerk and 5RFT (Run,Press,Pull)
April 25, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 90 Seconds for 15 Minutes, 5 rounds of each movement:

Movement 1 – Deadlift x 5 @ 2011

Movement 2 – Weighted Walking Lunges x 12-16 – OR – Weighted Box Step Ups x 12-16

Squat Snatch

Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Squat Snatch x 1.1.1. (5-10 seconds between reps) @ 65,70,75,80,85%

Squat Clean

Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Squat Clean x 1.1.1. (5-10 seconds between reps) @ 65,70,75,80,85%

Metcon (6 Rounds for reps)

Fitness and Performance:

Every minute, on the minute, for 18 minutes (6 Rounds):

Minute 1 – 30 Second ME Double-Unders

Minute 2 – 30 Seconds ME Burpees to a 6″ Target

Minute 3 – 30 Seconds ME Wall Ball (20/14)

Midline Skill Work

Fitness:

Tabata Sit-Ups

8 Rounds of 20 seconds of work, 10 second rest

Performance

Reverse Tabata L-Sit

8 Rounds of 10 seconds of work, 20 seconds rest.