Burpee Cycling & Pull It Together
February 22, 2021
Snake Eyes
February 24, 2021

CrossFit Rome – CrossFit

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Wise Men (3 Rounds for reps)

Performance:

“Wise Men”

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

* (95/55) (Rx+ 135/95)

Rest 3:00

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

* (115/75) (Rx+ 155/105)

Rest 3:00

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

* (135/95) (Rx+ 185/135)
## DESCRIPTION

* Today’s two part workout includes all-barbell intervals followed by a heavy barbell complex

* We’ll gradually build in weight during the intervals as the reps remain the same

* From the 20:00-27:00 on the clock, we’ll build to a heavy barbell complex

* Enter your total reps for each AMRAP (9 reps per round) on “Wise Men” and the heaviest unbroken set of 5 for the barbell complex

* Your final AMRAP barbell weight in “Wise Men” should be something you can get at least 3 rounds with, or 1 round ‘on the minute’

* The “shoulder to overhead” in the barbell complex can be a push jerk or a split jerk

Barbell Complex

[On the 20:00]

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

* From the 20:00-27:00 on the clock, we’ll build to a heavy barbell complex

* The “shoulder to overhead” in the barbell complex can be a push jerk or a split jerk

After Party

## Midline Recovery

5 Rounds Not For Time:

9 Strict Toes to Bar

12 Pausing Hip Extensions

15/12 Calorie Bike

*Pause 1 Second at the Top of Each Hip Extension”

Warm-up

## HOME GYM

3 Rounds x AMRAP 3:

3 Double Dumbbell Power Cleans

3 Double Dumbbell Front Squats

3 Double Dumbbell Push Jerks

# GENERAL WARM-UP #

## 30 Seconds Each

Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

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

Active Twisted Cross [Video](https://youtu.be/ot1uqBS2v-Q)

Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)

Warrior Squats [Video](http://youtu.be/EfUJgmgTvlI)

Air Squats



## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

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)

## Single Arm Lat Stretch on Wall: 30 Seconds Each Side

[Video](https://youtu.be/Uco_YaNxTg4)

# PRACTICE ROUND #

3 Double Dumbbell Power Cleans

3 Double Dumbbell Front Squats

3 Double Dumbbell Push Jerks