CrossFit Roselle – CrossFit
Partner WOD (No Measure)
TBA
TBA
TBA
TBA
TBA
TBA
The water dispenser is out of commission, so please plan accordingly. A new one is on the way – thank you for your understanding!
Whatever needs to be done. Start back squats when ready.
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Group stretch/roll out
Agility ladder
Front rack stretch
3 Rounds of:
-5 Pull-ups
-10 Push-ups
-10 Front squats w/ bar then add weight each round
21-15-9
Clean, 135# / 95#
Ring Dips
Rx+ option today isto do 2 additional rounds of 9: 21-15-9-9-9. Note Elizabeth time and then put Rx+ time in notes.
Cage run
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
Group stretch/roll out 5 min
3 Rounds:
-10 PVC pass throughs
-10 Med ball clean wall balls
-5 Burpee pull-ups
-30 Double unders
For time:
-21 Power cleans, 135/95#
-21 Pull-ups
-15 Power cleans, 185/125#
-15 Chest to bar pull-ups
-9 Power cleans, 225/155#
-9 Ring muscle ups
*Scale weight as needed. If unable to do ring MUs, sub bar MUs. If unable to do MUs, sub pull-up variations so each set is progressively more challenging.