CrossFit Roselle – CrossFit
Warm-up
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
Hang Power Snatch + Power Snatch (1-1-1-1-1-1-1)
WOD
Metcon (Time)
For time:
15 Clean & jerks, 135#/95#
Row 500m
15 Clean & jerks, 135#/95#
*Rx+ 165#/110#