8/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Shoulder kips

PVC passthroughs

KB Goblet squat stretch



EMOM 5 Min:

-4 Med ball cleans

-4 DB shoulder presses/arm

-4 Roll to stands

-HS hold remaining time

Skill/Strength

DB Snatch (Heavy single each arm)

DB Clean & Jerk – Single Arm (Heavy Single each arm)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Runs/DB Snatches/DB C&Js (Time)

For time:

-Run 800m

-40 DB snatches, alternating arms each rep, 50#/35#

-30 Pull-ups

-40 DB C&Js, alt arms each rep, 50#/35#

-Run 800m

*Rx+ 65#/45# and 15 bar MUs in place of the pull-ups.