Squat Clean / Squat Snatch / Deadlift and 3RFT (Run,WB,Burp)

Shane
April 15, 2016
Split Jerk and 3/4/5 MIn AMRAP and Pull Up Cluster Set
April 18, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

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

Station 1 – Deadlift x 5 reps @ 2011

Station 2 – Hollowbody x 45-60 Seconds

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

Squat Snatch

Performance:

Every 3 Minutes for 18 Minutes (6 sets)

Squat Snatch x 1.1.1. (5-10 seconds between reps) @ 55,65,70,75,80,85%

Squat Clean

Performance:

Every 3 Minutes for 18 Minutes (6 sets)

Squat Clean x 1.1.1. (5-10 seconds between reps) @ 55,65,70,75,80,85%

Metcon (Time)

Fitness and Performance:

3 Rounds for Time:

400m Run

25 Wall Balls (20/14)

15 Burpees

Weighted Lunges

Optional Finisher

On a 2 Minute clock for 2-3 Rounds

Movement 1 – 16-20 Walking Lunges

Movement 2 – 30 Second total L-Sit Hold OR 60 second total Hollowbdy hold