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.