RDL – OR – 3 Rep HPC and 15 Min EMOM (KBS,BBJO,Row)

Memorial Day Murph
May 29, 2016
Strict Press and 10 Min AMRAP and 800m Carry
May 31, 2016

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every Minute on the Minute for 12 Minutes (4 Rounds)

1) RDL x 6-8 @ 3111

2) Side Plank x 30-45 seconds (alternate every other round)

3) Jump Rope Practice x 30-45 seconds

Hang Power Clean

Performance:

Every 2 Minutes for 16 Minutes (8 Rounds)

1 Halting Clean Grip Deadlift (Pausing 2 seconds at each point)

– Mid Shin

– Knee Cap

– Mid Quad

– Full Extention

+ 1 Hang Power Clean

Metcon (5 Rounds for reps)

Fitness and Performance:

Every minute, on the minute, for 15 minutes:

Minute 1 – 15 Kettlebell Swings (53/35) (Rx+ 70/53)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 200/150m Row

*Compare with 4/14/16