Devil In Disguise

CrossFit Rome – CrossFit

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Back Squat

Every 2 Minutes x 6 Sets:

3-3-3-2-2-1

* A new set will begin every 2 minutes:

* **Minute 0:** 3 Reps

* **Minute 2:** 3 Reps

* **Minute 4:** 3 Reps

* **Minute 6:** 2 Reps

* **Minute 8:** 2 Reps

* **Minute 10:** 1 Rep

* Athletes are encouraged to build in weight with each set

* We’ll work up to a “heavy single” for the day

* We recommend that athletes do not use a spotter

* If they needs to bail out of a back squat, they should jump forward and let the bar drop to the floor behind them

Devil In Disguise (AMRAP – Rounds and Reps)

AMRAP 14:

10 Single Arm Dumbbell Snatches 35/20 (Rx+ 50/35)

10 Single Dumbbell Box Step-ups 35/20 (Rx+ 50/35) (24″/20″)

10 Toes to Bar
## DESCRIPTION

* We’ll start this two part training day with 6 sets of back squats

* The goal here is to build in weight with each set, working to a heavy single

* Set begin every 2 minutes [0-2-4-6-8-10]

* Following the squats, we’ll complete a steady 14-minute grind

* Athletes can expect to complete around 6-8 rounds

## TOES TO BAR

* Choose a number or variation that you can complete in 1-2 sets

After Party

## Stamina Squats

On the Minute x 8 (4 Rounds):

Minute 1: 5 Front Squats

Minute 2: 10 Back Squats

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**Barbell Loading For Both Lifts:** 53-55% 1RM Front Squat

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Warm-up

## HOME GYM

AMRAP 14:

10 Single Arm Dumbbell Snatches

20 Single Dumbbell Step Back Lunges

30 Sit-ups

# PRACTICE ROUND #

## 1 Round

6 Single Arm Dumbbell Snatches

6 Single Dumbbell Step Back Lunges

10 Sit-ups