Saturday Team Wod – 9:00am
May 6, 2016
Strict Press / Push Press / Push Jerk and 5RFT (WB/T2B/Burpee)
May 9, 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 – Goblet Squat x 5 @ 2211

Squat Snatch

Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Squat Snatch

– 3 Reps @ 65,75,85%

– 2 Reps @ 90,95%

Squat Clean

Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Squat Clean

– 3 Reps @ 65,75,85%

– 2 Reps @ 90,95%

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Fitness and Performance

For today’s format, this will be completed with a partner. It will be leap frog style. Break the run into 2 x 100m runs.