Sore Eyes Masters
January 4, 2021
Grimace
January 5, 2021

CrossFit Rome – CrossFit

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Barn Burner (5 Rounds for reps)

AMRAP 3:

75 Singles Unders (Rx+ 50 Double Unders)

21 Bar-Facing Burpees

Max Power Cleans 95/55 (Rx+ 115/85)

Rest 3 Minutes

AMRAP 3:

75 Singles Unders (Rx+ 50 Double Unders)

18 Bar-Facing Burpees

Max Power Cleans 105/65 (Rx+ 135/95)

Rest 3 Minutes

AMRAP 3:

75 Singles Unders (Rx+ 50 Double Unders)

15 Bar-Facing Burpees

Max Power Cleans 115/75 (Rx+ 155/105)

Rest 3 Minutes

AMRAP 3:

75 Singles Unders (Rx+ 50 Double Unders)

12 Bar-Facing Burpees

Max Power Cleans 135/85 (Rx+ 185/135)

Rest 3 Minutes

AMRAP 3:

75 Singles Unders (Rx+ 50 Double Unders)

9 Bar-Facing Burpees

Max Power Cleans 155/95 (Rx+ 205/145)
## DESCRIPTION

* We’ll build in weight with each round during these short intervals

* With rest built in, look to move with a purpose during the work portion

* Your score for each AMRAP is the total power cleans completed

* Your final score is the total cleans over the 5 rounds

* You should have at least 1 minute at the bar for each round

* Adjust jump rope and burpees as needed to accomplish that

## POWER CLEANS

* Choose weights based of the following recommendations:

* **First 2 Rounds:** Touch-and-Go Reps

* **Last 3 Rounds:** Steady Singles

## DOUBLE UNDERS

* Choose a rep number or variation that takes under 1 minute to complete

After Party

## Midline

Not for Time:

50 GHD Sit-ups

50 AbMat Sit-ups

50 V-ups

Warm-up

## HOME GYM

5 Rounds x AMRAP 3:

50 Double Unders

21 Lateral Dumbbell Burpees

Max Double Dumbbell Power Cleans



Rest 3 Minutes Between Rounds



# GENERAL WARM-UP #

## 30 Seconds Each

Jumping Jacks

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Single Unders

Slow Air Squats

Double Taps [Video](https://youtu.be/rvb3aw-019Q)

Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

Lateral Hops Over Dumbbell

Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

Double Unders

Slow Burpees

## Dumbbell Warmup ##

10 DB Deadlifts

10 DB Front Squats

10 DB Swings

10 DB High Pulls

10 DB Hang Power Cleans

10 DB Presses

# MOBILITY #

## Front Rack Stretch: 45 Seconds

[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Forearms Stretch: 45 Seconds

[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)

## Pec Stretch on Wall: 30 Seconds Each Side

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

# PRACTICE ROUND

## 1 Round

10 Double Unders

3 Dumbbell Burpees

5 Dumbbell Power Cleans