3 Pos. Snatch or Clean / Sumo Deadlift and 4 x 2 Min AMRAP (SC/Burp)

Morning Workout – 9:00am
June 3, 2016
Press / Pull and 8 Min ME Row (calories) and Sit-Up/Push Up Ladder
June 6, 2016

CrossFit Rome, CrossFit Rome – CrossFit

Sumo Deadlift

Fitness:

Every 2 Minutes for 16 Minutes (4 sets of each), alternate between the following 2 movements:

1) Sumo Deadlift x 5

2) Plank Hold x 60 seconds

3 Position Snatch

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Performance:

Every 3 Minutes for 15 Minutes (5 Sets)

3 Position Clean

1 High Hang Clean + 1 Hang Clean + 1 Clean
Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Metcon (AMRAP – Rounds and Reps)

Performance:

In 2 Minutes, complete as many rounds and reps as possible of:

9 KBS

7 Goblet Squats

5 Burpees

Rest 2 Minutes

Complete a total of 4 rounds, pick up where you left off from the round before.

Metcon (AMRAP – Rounds and Reps)

Performance:

In 2 Minutes, complete as many rounds and reps as possible of:

5 Squat Cleans (115/75) (Rx+ 155/105)

10 OTB Burpees

Rest 2 Minutes

Complete a total of 4 rounds, pick up where you left off from the round before.