Weighted Lunges/Snatch Complex/Clean Complex (Air Squat/PC MetCon)

2016 Regionals Team Events 4 & 5 ish
May 21, 2016
Bench Press / 15 Minute AMRAP / Tabata Sit-Ups
May 23, 2016

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every 90 seconds for 15 Minutes (5 sets of each) alternate between the 2 movements:

Movement 1- Weighted Walking Lunges x 12-16 OR Weighted Box Step Ups x 12-16

Movement 2- Plank/Hollow Hold 45-60 seconds

Snatch Complex

Performance:

Every 90 seconds for 15 Minutes (10 sets)

1 Snatch Grip Deadlift

1 Hang Snatch

1 Snatch

Clean Complex

Performance:

Every 90 seconds for 15 Minutes (10 sets)

1 Deadlift

1 Hang Clean

1 Clean

Metcon (Time)

Fitness:

4 Rounds For Time:

28 Air Squats

14 Kettlebell Swings

(12 Minute Time Cap)

Metcon (Time)

Performance:

4 Rounds For Time:

28 Air Squats

14 Power Cleans (Rx: 95/65) (Rx+: 135/95)

(12 Minute Time Cap)