12/8/15

CrossFit Roselle – CrossFit

Don’t forget to pre-order your hoodies and t-shirts! Orders due by Wed evening, 12/9!!!

Warm-up

Active Warm-up II (No Measure)

Forward lunges w/ arms locked out OH

Reverse lunges w/ arms locked out OH

Forward lunges w/ single leg squats

Inch worm push-ups

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

DB Bench Press (5-5-5-5-5)

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DB Pullover (5-5-5-5-5)

Metcon

Metcon (Time)

For time:

50 Back squats, 135#/95#

50 Lunge steps (bar in front rack), 135#/95#