5/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Warm-up (No Measure)

EMOM 10 Min:

Even: Hang power snatch + hang squat snatch + squat snatch

Odd: 20 Double unders

*Use barbell with light weight and perfect form.

Skill/Strength

Snatch (1 Rep EMOM for 20 minutes)

Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.

WOD

Bar Over Burpees/Rows (AMRAP – Reps)

AMRAP 7 Minutes:

50 Bar over burpees

Calorie row in remaining time.

*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.