CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff warm-up
PVC pass throughs
Shoulder kips
KB goblet squat stretch
MC hip stretch
Skill/Strength
Warm-up (No Measure)
Muscle snatches w/ empty barbell
Ring rows/strict pull-ups
Push-ups/strict dips
–
Power snatches w/ light weight
Assisted jumping bar MUs/Assisted pull-ups
–
Power cleans heavier weight
Unassisted bar MUs/unassisted pull-ups
WOD
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period