Squat Clean / Squat Snatch or Deadlift and Chipper (Row/HPC/DU)

Group Workout – 9am
April 8, 2016
Push Press and 9 Min AMRAP and Pull Up Cluster Set
April 11, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three-Four sets of:

Deadlift x 6-8 reps @ 2111

Rest 45 seconds

Inverted Snow Angels x 10-15 @ 3131

Rest 45 seconds

Alternating Reverse Lunges with KBs x 20 steps

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 25 yards each arm

Rest 45 seconds

Squat Snatch

Performance:

Every 3 minutes for 15 minutes, complete the following:

Squat Snatch x 1.1.1.1. (5-10 seconds between reps) @ 60,65,70,75,80%

Squat Clean

Performance:

Every 3 minutes for 15 minutes, complete the following:

Squat Clean x 1.1.1.1. (5-10 seconds between reps) @ 60,65,70,75,80%

Metcon (Time)

Fitness:

For time:

Row 500 Meters

60 Russian Kettlebell Swings (53/35)

30 Goblet Squats

Run 800 Meters

Metcon (Time)

Performance:

For time:

Row 1000 Meters

20 Hang Power Cleans (135/85)

100 Double-Unders

Rx+

For time:

Row 1000 Meters

20 Hang Power Cleans (185/125)

100 Double-Unders