Clean Complex / Gymnastic Skill – OR – 30 Min. AMRAP (Dirty Thirty on the Run)

Front Squat / Overhead Squat and
May 10, 2016
Make Up Strength Day and 13 Min AMRAP (HC,Th,PU,Run)
May 12, 2016

CrossFit Rome – CrossFit

Clean Complex

Performance:

Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

Skill Work

Performance:

Every 90 Seconds for 15 Minutes (3 Sets)

Movement 1 – Inverted Work x (Strict HSPU / HSPU / Wall Climbs)

Movement 2 – Bar / Ring Work (MU / Dips / Kipping Drills)

Movement 3 – Midline Work (L-Sit / GHD Sit-Up / Bear Crawl)

* Pick a rep scheme that will take you about 45 seconds to complete, allowing for 45 seconds of rest / transition.

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 30 Minutes, complete as many rounds and reps as possible of the following movements:

30 Calorie Row

30 x Air Squats

30 x AbMat Sit-Ups

30 x KBS (53/35)

30 x Box Jump (24/20)

30 x Burpees

30 x Wall Balls (20/14)

300m Sandbag Run (45/35)