Heavy Machinery
January 15, 2021
Cho-To-Go Masters
January 18, 2021

CrossFit Rome – CrossFit

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Barbell Complex

On the 1:30 x 6 Sets:

1 Power Snatch

2 Overhead Squats

* Rounds begin every 1:30

* Athletes are encouraged to build in weight each round

* This is the best time to make change, as it is a lower intensity environment than the conditioning piece

Top Shelf (EMOM) (4 Rounds for reps)

EMOM 16:00

15 Wallballs 20/14 (Rx+ 30/20)

12 Power Snatches 65/45 (Rx+ 95/65)

15 Toes to Bar

12 Overhead Squats 65/45 (Rx+ 95/65)
## DESCRIPTION

* We’ll start the day with an on-the-clock barbell complex

* The goal here is to build in weight with each set

* This serves as a technique primer and a chance to touch some loads that are heavier than workout weight

* We’ll follow up this Barbell Complex with “Top Shelf”

## POWER SNATCH + OVERHEAD SQUATS

* Choose a lighter weight that allows for:

* 2-3 sets on the power snatches

* 1-2 sets on the overhead squats

## TOES TO BAR & WALLBALLS

* Choose weights/variations/rep numbers that allow you to complete your reps in 1 minute

After Party

## Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats



Barbell Load: 66-68% 1RM Front Squat (For Both Lifts)

Warm-up

## HOME GYM

AMRAP 15:

18 Alternating Dumbbell Snatches

15 Weighted Sit-ups

12 Single Dumbbell Thrusters (Each Side)

# GENERAL WARM-UP #

## 2 Rounds

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

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

30 Seconds PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)

30 Seconds PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)

30 Seconds PVC Straight Leg Swings (15 Seconds Each) [Video](https://youtu.be/foyEIeygllk)

# Dumbbell Warm-Up #

10 DB Deadlifts

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Swings

10 DB High Pulls

10 DB Presses

# PRACTICE ROUND #

6 Alternating Dumbbell Snatches

6 Weighted Sit-ups

6 Single Dumbbell Thrusters (Each Side)