Another One
Deadline Masters
October 16, 2020Down to Earth
October 18, 2020CrossFit Rome – CrossFit
Another One (Time)
On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 53/35 (Rx+ 70/53)
12 Power Snatches (75/55)
9/7 Calorie Row
## DESCRIPTION
* Weightlifting movements are the main feature of today’s interval conditioning workout
* You’ll complete the 3 listed stations for time and then rest with whatever time remains
* Record your times for each round, as your score will be the slowest of the 7 efforts
* New rounds begin on the (0:00-3:00-6:00-9:00-12:00-15:00-18:00)
* To get the right stimulus, these stations should take 2:15 or less to complete
* Ideally, the finish times are closer to 2:00 per round, or 40 seconds per station
* This allows for at least 1 minute of rest between efforts
* Adjust intensity, reps, or variations to meet this recommendation
## KETTLEBELL GOBLET SQUATS
* With shorter time windows to work within, weight selection will the most important things
* Let’s use a moderately heavy kettlebell, but one that allows for unbroken sets throughout
* Coming off about a minute of rest should allow for straight sets of 15
* Having to break these weightlifting movements will likely lead to missing the stimulus
## POWER SNATCHES
* Like the goblet squats, choose a weight that ideally allows for unbroken sets
* This is designed to be a very light power snatch, something you could complete for 30+ reps unbroken when fresh
* If you’re on the fence about what weight to use, go lighter and go unbroken
