Back Squat Pyramid
April 14, 2021
Not A Smooth Operator
April 16, 2021

CrossFit Rome – CrossFit

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Clean and Jerk Technique

5 Sets For Quality:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

* Pause For One Second In the Catch of the Clean

* Pause For One Second In the Dip of the Jerk

* Start with an empty barbell and increase load every set

[DEMO](https://youtu.be/nEvbRQroSQg(http://)

In The Air Tonight-ish (Time)

10 Rounds For Time:

3 Power Clean and Jerks 95/65 (Rx+ 135/95)

6 Hand Release Push-Ups (Rx+ Ring Dips)

9 Kettlebell Swings (53/35)
## DESCRIPTION

* A sneaky one! Lots of rounds, but quick rounds.

* This is a 10:00-15:00 workout.

* Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.

* The challenge will be to hold sub 1:00 rounds for TEN rounds.

### POWER CLEAN

* Moderate-light loading for 3 reps. Completed in ~:15

* The load selection should allow for unbroken repetitions every round with quality movement.

### RING DIPS

* We recommend being judicious on how we approach the Ring Dip. Yes, it’s a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues in later days. It is 60 Ring Dips total.

* To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Athletes may need to scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20

### KETTLEBELL SWINGS

* American style swings – finish overhead

* Light and completed in under :30 – no breaks for this movement.

After Party

# AFTER PARTY

## Midline Stamina

3 Rounds [6 Minutes Total]:

30 Side Plank (Each Side)

30 Second Plank Shoulder Taps

30 Second Arch Hold

Warm-up

## HOME GYM

10 Rounds For Time:

5 DB Power Clean & Jerk

7 Push-Ups

9 Broad Jumps