Squat Cleans / Squat Snatch / Deadlift and 3RTD 2014 Wod#1 (8Min KBS/Burp)

Team Wod
May 13, 2016
3 x 6 Min AMRAP
May 16, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 3 Minutes for 15-18 Minutes (5-6 Sets), build to a heavy set of 3-5 TnG Deadlifts.

Squat Snatch

Performance:

Every 3 Minutes for 18 Minutes (6 sets)

Squat Snatch

– 3 Reps @ 60,70%

– 2 Reps @ 80,90%

– 1 Rep @ 95,100,103-105%

Squat Clean

Performance:

Every 3 Minutes for 18 Minutes (6 sets)

Squat Clean

– 3 Reps @ 60,70%

– 2 Reps @ 80,90%

– 1 Rep @ 95,100,103-105%

3RTD 2014 Wod#1 (Time)

Complete the following for time:

75 KBS (53/35) (Rx+ 70/53)

75 Burpees

**partition any way you want

*8 Minute Cap!
Fitness and Performance