Jackpot
March 3, 2021
Powerlines
March 5, 2021

CrossFit Rome – CrossFit

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Barbell Cycling

On the 1:30 x 6 Sets:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

* A new round begins every 1:30

* Let’s make it a goal to hold onto the barbell for unbroken sets

* Since the barbell will likely be performed as singles within the workout, this is our chance to practice bigger sets

* Choose weights that allow for 18 unbroken reps with good movement

One at a Time (Time)

For Time:

30 Burpee Box Jump Overs (24″/20″)

30 Power Clean & Jerks 115/75 (Rx+ 155/105)

30 Burpee Box Jump Overs (24″/20″)
## DESCRIPTION

* We have two parts today, each with a slightly different focus

* Our focus for the first part is cycling unbroken sets on the barbell

* A new set begins every 90 seconds

* Look to choose weights that allow for unbroken sets of 18 reps

* You can use one weight across or gradually build over the 6 sets

* Enter the weight used for all 6 sets as your score

* The second part is a 90-rep workout that we’ll cap at 18 minutes (6 Minutes Per Station)

## POWER CLEAN AND JERKS

* The focus of part 2 is to complete steady singles on the barbell

* Choose a moderate weight that can be cleared in 6 minutes or less (5 Reps On The Minute)

## BURPEE BOX JUMP OVERS

* You can jump or step out of the burpee

* Jump up to to the box for RX

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

After Party

## Not For Time:

100 Double Unders, 25′ Handstand Walk

50 GHD Sit-ups, 25′ Handstand Walk

80 Double Unders, 25′ Handstand Walk

40 GHD Sit-ups, 25′ Handstand Walk

60 Double Unders, 25′ Handstand Walk

30 GHD Sit-ups, 25′ Handstand Walk

40 Double Unders25′ Handstand Walk

20 GHD Sit-ups, 25′ Handstand Walk

20 Double Unders, 25′ Handstand Walk

10 GHD Sit-ups, 25′ Handstand Walk

Warm-up

## HOME GYM

For Time:

30 Bar-Facing Burpees

30 Double Dumbbell Power Clean & Jerks

30 Bar-Facing Burpees

# GENERAL WARM-UP #

## 30 Seconds Each

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

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

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

Box Step-ups [Video](https://youtu.be/-a7dxXLXw_4)

Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

Jumping Jacks

Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

Low Box Jumps (Step Down)

Slow Burpees

Workout Height Box Jumps (Step Down)

## Dumbbell Warmup #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB Hang Power Cleans

10 DB Presses

# PRACTICE ROUND #

3 Bar-Facing Burpees

3 Double Dumbbell Power Clean & Jerks

3 Bar-Facing Burpees