You Complete Me
February 3, 2021
You Complete Me Masters
February 5, 2021

CrossFit Rome – CrossFit

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X-Factor (Time)

AMRAP 18:

12 Box Jump Overs (24″/20″)

9 Burpee Pull-ups

“X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)

Round 2: 12 Clean and Jerks (155/105)

Round 3: 9 Clean and Jerks (185/135)

Round 4: 6 Clean and Jerks (205/145)

Round 5: 3 Clean and Jerks (225/155)
## DESCRIPTION

* We’ll climb in weight and drop the reps of clean and jerks in this grindy triplet workout

* This piece is 5 rounds for time, or an 18-minute time cap, whatever comes first

* If you hit the time cap, enter 18:00 as your score and put where you got to in the notes

* Use one barbell and change the weight as you go

## CLEAN AND JERKS

* We’re looking for weights during all rounds that will be completed as steady singles

* Use the prescribed weights as a guide, but not as a must

* To put things in context, use weights that you’ll never fail a rep at

* You can customize these weight jumps to keep moving forward

* You can squat clean or power clean the weight

* Same goes for split jerk and push jerk

## BURPEE PULL-UPS

* Choose a bar height that is just out of reach of your outstretched fingertips

* After jumping or stepping out of the burpee, you can complete a jumping pull-up or a kipping pull-up

## BOX JUMP OVERS

* Jump up to the box for “RX”

* We recommend stepping down or jumping down instead of rebounding

* You do not have to stand to full extension on top of the box

After Party

## Body Armor

3 Sets of 8: Sumo Deadlifts

3 Sets of 12: Romanian Deadlifts

3 Sets of 16: Weighted Glute Bridges



Complete One Of The Following After Each Set (9 Sets Total):

A) 25-50′ Handstand Walk

B) 1 Minute of Handstand Walk Practice

Warm-up

## HOME GYM

5 Rounds For Time:

15 Burpees

12 Dumbbell Rows From Plank (6 Each Side)

9 Double Dumbbell Clean and Jerks

## 30 Seconds Each

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

Dumbbell Good Mornings

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

Elbow Rotations

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

Dumbbell Romanian Deadlifts

Slow Air Squats

Dumbbell Strict Press & Reach

# MOBILITY #

## Child’s Pose: 1 Minute

[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)

## Forearms Stretch: 1 Minute

[Video](https://youtu.be/f0OsQ4S_Dpc)

## Pigeon Pose: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)

# PRACTICE ROUND #

## 1 Round

4 Burpees

4 Dumbbell Rows From Plank (6 Each Side)

4 Double Dumbbell Clean and Jerks