Powerlines
March 5, 2021
Aftermath
March 8, 2021

CrossFit Rome – CrossFit

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Overhead Squat

5 Sets of 5

* Athletes will work through 5 sets of 5 out of the rack

* They are encouraged to take a few warmup sets before beginning their first working set

* There is the option to stay at the same weight across or build with each set

* We recommend athletes drop the weight in front of them after finishing their last rep

* Doing this and cleaning the weight back into the rack is safer than bringing it down behind the neck

All Over Again (AMRAP – Rounds and Reps)

AMRAP 15:

25 Overhead Squats 45/35 (Rx+ 75/55)

20 Singe Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)

15 Toes to Bar
## DESCRIPTION

* This two part workout has an overhead squat focus

* We’ll start with 5 working sets of 5 reps coming out of the racks

* Athletes should take a few warmup sets before starting their first working set

* They have the option to build in weight or stay at one challenging weight across

* The AMRAP 15 that follows includes much lighter overhead squats that are taken from the floor

* Athletes can expect to complete about 3-4 rounds of “All Over Again”

## OVERHEAD SQUATS

* Choose a very light weight that you can complete within 2-3 quick sets today

* Athletes can squat snatch the first rep if they’d like to

## SINGLE DUMBBELL HANG CLEAN AND JERKS

* Switch arms however you’d like for this movement, as long as you complete 10 reps each side, or 20 total

* [Click Here](https://youtu.be/GvWkKCxoPC8) to see a demo video

## TOES TO BAR

* Choose a rep number or variation that takes less than 1:30 to complete

After Party

## Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch



Set 1: 60% 1RM Snatch

Set 2: 65% 1RM Snatch

Sets 3-5: 70-80% 1RM Snatch

Warm-up

## HOME GYM

AMRAP 15:

20 Single Dumbbell Goblet Squats (50/35)

20 Sit-ups

20 Singe Dumbbell Hang Clean and Jerks (50/35)

20 Sit-ups

# GENERAL WARM-UP #

## 30 Seconds Each

PVC Straight Leg Swings (15 Seconds Each Side)

PVC Around the Worlds (15 Seconds Each Side) [Video](https://youtu.be/VuGpprSlAts)

PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)

PVC Cuban Press [Video](https://youtu.be/XIVJfV-LaTo)

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

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

PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)

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

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

PVC V-Ups [Video](https://youtu.be/-lvdWJC5b8M)

#Dumbbell Warm-Up #

* 30 Second Overhead Lockout Hold

*5 Goblet Squats

* 5 Strict Press

* 5 Single Arm Russian Swings

* 5 Push Press

* 5 Hang Cleans

* 5 Push Jerks

# PRACTICE ROUND #

6 Single Dumbbell Goblet Squats

10 Sit-ups

6 Singe Dumbbell Hang Clean and Jerks