Squat Clean / Squat Snatch / Deadlift and Tabata This!

Saturday morning wod – 9:00am
April 29, 2016
6 x 4 Min (Run/BBJ) and Mobility
May 2, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

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

Movement 1 – Deadlift x 5 @ 2011 (Increase by 5-10# from last week)

Movement 2 – Single-Leg Hip Bridge x 10-12 reps each side @ 2011

Squat Snatch

Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Squat Snatch x 1.1.1. (5-10 seconds between reps) @ 60,70,80,85

Only 2 Reps @ 90%

Squat Clean

Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Squat Clean x 1.1.1. (5-10 seconds between reps) @ 60,70,80,85

Only 2 Reps @ 90%

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71