CrossFit Roselle – CrossFit
Warm-up
Barbell Warmup (No Measure)
Row 500m
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
Shoulder press grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Hang muscle cleans
– 5 Shoulder presses
– 5 Front squats
Snatch grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Muscle snatches
– 5 OH squats
Skill/Strength
Hang Power clean x 2 + Jerk (1-1-1-1-1-1-1)
Complete 2 hang power cleans and then 1 jerk without setting down barbell
WOD
Box Jumps/HPCs/Shoulder to OH (Time)
5 Rounds for time of:
10 Box jumps, 24″/20″
7 Hang power cleans, 135#/95#
4 Shoulder to OH, 135#/95#
*Rx+ 30″/24″ & 185#/125#