I’ve done my sentence
August 3, 2021
But I’ve come through
August 5, 2021

CrossFit Rome – CrossFit

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3 Deadlifts x 6 sets @80% of 1RM

*Complete a set every 90 seconds *

**How to approach the lifts**

* Record each set as 1 of your scores for load

* If athletes don’t have a Max then have them use a comfortable weight hat feels, and looks good for all 6 sets.

* Make Sure athletes are ready to go 5-10 seconds before the start of the next 90 seconds.

No time for losers (Time)

Teams of 2

50 Power Snatch (95/65)

20 Synchro Bar-facing Burpees

30 Power Snatch (135/95)

20 Synchro Bar-facing Burpees

10 Power Snatch (165/115)

20 Synchro Bar-facing Burpees

* Target time: 12-14 minutes

* Time cap: 16 minutes


* I Love Team workouts and I love this one. Athletes will need to smart on weight chosen on the bar that allows for a consistent 1:1 work flow between partners with moderate intensity. Burpees are the lighter fluid for the lungs so don’t light the match early and burn out.

* Make sure to partner athletes up with similar strengths for less bar usage.

** Power Snatch: Weight should start light and progressively get heavier but still attack in a 1:1 work to rest ratio. First weight should be around 50% of max Power Snatch with the goal to hit 5+ (Touch and Go) reps back and forth. Second weight goes up around 60% while looking to hit 2-3 smooth singles back and forth. Last weight looks to be around 80% (definitely will feel heavier) and this is where athletes should hit a single rep back and forth to keep intensity.

Kelly Starrett

*Change Your Grip to Improve Your Pull Up Game*



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

10 min

Burgener Warm-Up (Snatch) + Skill Transfer

– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

**3. Workout Prep**

– With Partner –

3 sets (Build in weight)

3 Power Snatch (Each)

2 Synchro Bar Facing Burpees