CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #2 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Hang Snatch + Snatch (1-1-1-1-1-1-1)
Perform a hang snatch and then a full snatch without dropping the bar.
WOD
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.