PT Tidying Up
October 11, 2020
Push Pop
October 12, 2020

CrossFit Rome – CrossFit Masters

Power Clean

Before the workout we will have about 10 minutes to work on power clean technique and finding a heavy set of 3 reps.

Tidying Up Masters (AMRAP – Rounds and Reps)

10 Minute AMRAP (As Many Rounds As Possible)

10 Power Cleans

6 Calorie Bike

10 Wall Balls

6 Calorie Bike
DESCRIPTION

*This two-part training day will focus on the cycling sets of Power Cleans

*In part 1, we’ll work on a running clock for 6 sets

New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)

*These 3 reps are designed to be performed as unbroken sets

*You can climb in weight to something heavy for the day or stay at one challenging load across the board

*Part 2 will work lighter weights in “Tidying Up”

Your score for this piece is total Rounds + Reps completed

*Over the 10 minutes of work, you can expect to complete between 4-6 rounds

POWER CLEANS

*This should be a very light weight that you can cycle for larger sets within this workout

*Ideally, these sets of 10 are completed in 1-3 quick sets

BIKE

*The bike reps are designed to be very small and manageable

WALLBALLS

* should be a weight that you can complete within 2 sets each round

* Focus here will be on depth of the squat primarilly.