Midline Miles
March 31, 2021
Casino Royale
April 2, 2021

CrossFit Rome – CrossFit

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Muscle Memory (Time)

5 Rounds For Time:

12 Box Jump Overs 24/20 (Rx+ 30/24)

9 Power Snatches 75/55 (Rx+ 115/85)

6 Burpee Pull-ups (Rx+ 6 Bar Muscle-ups)
## DESCRIPTION

* This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion

* While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity

* We’ll spend a good amount of time today dissecting the power snatch and bar muscle-ups

* We expect this workout to take around 15-25 minutes to complete

## POWER SNATCHES

* This should be a moderate weight that can be completed in small sets or singles

## BAR MUSCLE-UPS

* Let choose a rep number or variation that can be complete in around 1 minute

* Athletes who don’t have an interest in completing bar muscle-ups can work through one of these options:

* 18 Pull-ups

* 12 Chest to Bar Pull-ups

* 6 Burpee Pull-ups

* Athletes who do have an interest, but don’t yet have the capacity for 6 reps can work through one of these options:

* Reduce Reps

* Banded Bar Muscle-ups

* Jumping Bar Muscle-ups (Off Box)

## BOX JUMP OVERS

* Aim for a slightly higher box that you’re accustomed to

* There is no need to stand to full extension on top of the box

* We recommend stepping down or jumping down instead of the riskier rebounding option

After Party

## Upper Body Pulling Stamina

5 Rounds Not For Time:

2,000 Meter Bike Erg

10 Strict Pull-Ups

Warm-up

## HOME GYM

5 Rounds For Time:

16 Single Arm Devil’s Press (6 Each Side)

60 Double Unders (90 Singles)