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CrossFit Rome – CrossFit

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Back Squat

On the 2:30 x 5 Sets:

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats

* A new set of back squats begins every 2 minutes [0:00-2:30-5:00-7:30-10:00]

* As the weight drops, athletes should build in weight

* These sets should be completed unbroken

* It may be helpful to start around 55-60% of your 1RM and build from there

Bootleg (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20″/14″)

18 Single Dumbbell Alternating Power Snatches 35/20 (Rx+ 50/35)

15 Toes to Bar

12 Box Jump Overs (24″/20″)
## DESCRIPTION

* This two part workout begins with 5 sets of back squats

* A new set begins every 2:30 [0:00-2:30-5:00-7:30-10:00]

* Look to build in weight as the reps decrease

* The AMRAP 15 that follows features two gymnastics and two weightlifting movements

* Athletes can expect to complete about 2+ to 3+ rounds

## WALLBALLS

* Men throw to a 10 foot target

* Women throw to a 9 foot target

* Choose a weight you can complete about 1 minute

## ALTERNATING DUMBBELL POWER SNATCHES

* Switch arms every rep for a total of 9 each side

* Choose a weight you can complete in about 1 minute

## TOES TO BAR

* Choose a rep number or variation that you can complete in about 1 minute

## BOX JUMP OVERS

* You don’t have to stand to full extension on top of the box

* We recommend a jump down to step down instead of rebounding these

After Party

## Strict Chest To Bar Biathalon

For Time:

800 Meter Run

12 Strict Chest To Bar Pull-ups

800 Meter Run

9 Strict Chest To Bar Pull-ups

800 Meter Run

6 Strict Chest To Bar Pull-ups



Every Additional Break:

200 Meter “Penalty” Run

Warm-up

## HOME GYM

AMRAP 15:

50 Double Unders

40 AbMat Sit-Ups

30 Goblet Squats

20 Single Dumbbell Alternating Power Snatches



# GENERAL WARM-UP #

## 2 Rounds of 30 Seconds Each

Air Squats

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB Hang Power Cleans

10 DB Presses

# PRACTICE ROUND #

## 1 Round

10 Double Unders

6 AbMat Sit-Ups

6 Goblet Squats

6 Single Dumbbell Alternating Power Snatches