New Level
December 4, 2020
Lead Foot Masters
December 7, 2020

CrossFit Rome – CrossFit

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Power Snatch + Overhead Squat

On the Minute x 10:

2 Power Snatches

1 Overhead Squats
* These 30 total reps are an opportunity for athletes to work on these two barbell movements before we see them in the metcon

* Athletes can stay at one load across or build across the 10 minutes

* These should all be performed at loads that support excellent technique

* The power snatches do not have to be performed as touch and go reps

* Enter the heaviest load lifted as your score

All That (Time)

21-15-9:

Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Assault Bike

9-15-21:

Power Snatches (75/55)

Overhead Squats (75/55)
## DESCRIPTION

* Our opening piece of the day is an opportunity for athletes to work on the two barbell movements before we see them in the metcon

* Athletes can stay at one load across or build across the 10 minutes

* These should all be performed at loads that support excellent technique

* The conditioning piece that follows is intended to be light

* This pieces is intended to take around 12-18 minutes to complete

## BARBELL MOVEMENTS

* The barbell weights in “All That” should allow you to complete 30+ unbroken reps when fresh

* Use one load based off the movement that is more challenging for you

After Party

## Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

*Barbell Loaded @ 63% 1RM Front Squat*

Warm-up

# HOME GYM OPTION

50-40-30-20-10:

Single Arm Dumbbell Snatches

Single Arm Dumbbell Thrusters

After Each Round (5 Times):

60 Double Unders

# GENERAL WARM-UP #

## Jump Rope Warmup

:45 Seconds Easy Jump Rope

## PVC Warmup

3 Rounds:

30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

*Try to Get More Narrow with Each*

#Dumbbell Warm-Up#

10 DB Deadlifts

10 DB Swings

10 DB High Pulls (5 each side)

10 DB Front Squats

10 DB Push Presses (5 each side)

10 DB Snatches (5 each side)

10 DB Thrusters

# PRACTICE ROUND #

6 Single Arm Dumbbell Snatches

6 Single Arm Dumbbell Thrusters

10 Double Unders