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.