Over and Over
July 18, 2021
Echo Chamber
July 20, 2021

CrossFit Rome – CrossFit

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Pedal to the Metal (Time)

For Time:

21-18-15-12-9-6

Single Arm DB Power Cleans 50/35 (Rx+ Double Dumbbell Power Cleans (50s/35s)

Toes to Bar
# TARGET SCORE

* Target time: 8-10 minutes

* Time cap: 14 minutes

# STIMULUS and GOALS

* Stimulus is moderate pacing. Athletes will be performing opposing movements with the explosive hip opening of the clean and the hip closing of the toes to bar.

Accessory

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Warm-up

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

10 min AMRAP

30-sec machine of choice

5 DB Deadlifts (lightweight – build across)

5 DB Hang Clean (lightweight – build across)

5 DB Shoulder to Overhead (lightweight – build across)

10 Sit Ups (focus on leg extension)

5 Deadbugs (each side)

**2. Workout Prep**

2 sets

4 Dumbbell Cleans (add weight to each set)

5 V-Ups