Red Ranger
May 24, 2021
Lord Zedd
May 26, 2021

CrossFit Rome – CrossFit

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Blue Ranger (3 Rounds for weight)

EMOM: 5:00

5 Snatches (Every Minute On The Minute)

1:00 Rest

EMOM: 5:00

3 Snatches (Every Minute On The Minute)

1:00 Rest

EMOM: 5:00

1 Snatch (Every Minute On The Minute)

* Athletes may Power or Squat *
# TARGET SCORE #

*Heaviest set of 5 reps, 3 reps and 1 rep.

*Athletes will stay at the same weight for each 5:00 EMOM. The only time athletes will add weight is during the 1:00 rest in between EMOM’s.

*First EMOM: light weight

*Second EMOM: Moderate weight

*Third EMOM: Moderate-Heavy weight

Accessory

3 Rounds

5-8 Glute Ham Raises

10 Bulgarian Split Squat (each side)

10 Single Leg Barbell RDL’s (each)

[Glute Ham Raise](https://www.youtube.com/watch?v=fXiF_pazD1w&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=33)

[Bulgarian Split Squats](https://www.youtube.com/watch?v=EZ1n-vRtkEI&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=10)

[Single Leg Barbell RDL](https://www.youtube.com/watch?v=9Olk_5wPleg&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=10&ab_channel=CrossFitMayhem)

Kelly Starrett

*Making It Easier To Receive A Bad Snatch*

https://www.youtube.com/watch?v=0osl05s1RHQ