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CrossFit Rome – CrossFit

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Nitro (2 Rounds for reps)

10:00 Amrap

12/10 Calorie Bike

12 Alternating Hang Dumbbell Clean and Jerk 35/20 (Rx+ 50/35)

– Rest 5:00 –

10:00 Amrap

12/10 Calorie Row

8 Burpee Over Rower

* Target number of Rounds each set: 8+

* Minimum number of Rounds before scaling: 6


* These are some classic couplets to get the intensity high and make you move!!! Athletes should come out with a moderate-hot pace that they can keep and see how close to redlining you can get without completely blowing up! And then we turn around and try and do it again.

Skill Work

10:00 Muscle Transition Practice

Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *

Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)

Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *

Beginner: Practice!


* What we want to accomplish with this Skill session is mechanics, set up and transition of the Ring Muscle Up. Athletes of all different skill levels can perform and make sure that the reps are smooth and not pushing the point of failure.

* Use video as reference for proper set up and tips.


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

10 min AMRAP

1:00 Row or Bike

5 Frog Jumps

5 Single DB Deadlift (each side)

5 Single DB Hang Cleans (each side)

5 Single DB Shoulder to Overhead (each side)

**2. Workout Prep**

1 set

5/4 Calorie Bike

4 Alternating Hang Dumbbell Clean and Jerks

5/4 Calorie Row

2 Burpee over Row