Litter Box Masters
September 18, 2020
Dodgeball
September 20, 2020

CrossFit Rome – CrossFit

View Public Whiteboard

Door Dash (Time)

For Time:

800 Meter Run

50 Single Arm Dumbbell Hang Clean and Jerks (50/35)

400 Meter Wreck Bag Run (50/35)

30 Chest to Bar Pull-ups

400 Meter Wreck Bag Run (50/35)

50 Single Arm Dumbbell Hang Clean and Jerks (50/35)

800 Meter Run
## DESCRIPTION

* This longer chipper workout will train cardio, odd-object weightlifting, and higher skilled gymnastics movements

* We expect this piece to take between 20-30 minutes to complete

* With it being a longer workout, we’ll focus our teaching points on the two more complicated movements, the chest to bar pull-ups and dumbbell hang clean and jerks



## SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

* For the single arm hang clean and jerk, you will:

* Swing the bell between the legs like a kettlebell

* Push press or push jerk the weight overhead

* Switch arms however you see fit (Every 1, 3, 5…)

* Choose a weight that allows you to complete 35+ unbroken reps when fresh