CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Snatch Complex (15 Minutes to heavy single)
– 3 Second snatch DL to knee
– 2 Second pause
– Snatch pull
– Squat snatch
WOD
Power Snatches/OH Squats/Power Cleans/Front Squats (Time)
For time:
– 30 Power snatches
– 30 OH squats
– 30 Power cleans
– 30 Front squats
*Do 10 Bar over burpees after each movement. Rx 95#/65#.