Ricky Stenhouse
June 6, 2021
Dale Earnhardt
June 8, 2021

CrossFit Rome – CrossFit

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Chase Elliot (Weight)

Every 3:00 x 5

12 Bench Press 115/80 (Rx+ 155/105)

12 Toes to Bar
# TARGET SCORE

 #Score

*Use the same weight throughout all 5 sets.

*Bench presses are to be done unbroken

*Toes to Bar can be broken up into sets as needed

Power Clean + Jerk Dip + Jerk

Power Clean + Jerk Dip + Jerk: 3×3

– (1+1+1) x 3 working sets

* Rest 60-90 secs between sets

**How to approach the lifts**

* Record heaviest set

* 3 Moderate/Heavy working sets

Power Clean & Jerk

Power clean + jerk: 3×1

– 3×1 Working sets.

* Rest 60-90 secs between sets

**How to approach the lifts**

* Record heaviest set for load

* 3 working sets. If you feel good, you can go up in weight here.

*Athletes may push jerk or split jerk

Accessory

1 min couch stretch (each side)

1 min pec smash w/ lacrosse ball (each side)

1 min foam roll lats (each side)

[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00

Crossover Symmetry Warmup

or

Banded 7’s

-into-

8 min AMRAP

30 sec easy ski

5 Bench (empty bar – build across sets)

5 Alt. V-ups (each side)

**2. Workout Prep**

2 sets (add weight to each set)

3 Bench Press

3 Knee to Elbows + 2 Toes to bar

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

2 sets (Empty Bar)

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Jerk Dip

1 Push Jerk or Split Jerk

– Into complex –