6/19/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

DB Split Jerks/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-5 DB Split jerks, left hand

-5 DB split jerks, right hand

-Run 200m

*Record weight used and rounds/reps completed.


6/17/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 minutes)

WOD

Thrusters/Pull-ups/Double Unders (Time)

7 Rounds for time of (25min cap):

-9 Thrusters, 95#/65#

-12 Pull-ups

-40 Double unders

*Scale weight/reps as needed.


6/16/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Bench Press (Heaviest set of 3 in 15 minutes)

WOD

Runs/Burpees (Time)

For time (30min cap):

-1600m Run

-60 Burpees

-800m Run

-30 Burpees

-400m Run

-15 Burpees

*Scale distance/reps as needed.


6/15/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Power Snatch + Hang Power Snatch (Heaviest single in 15 minutes)

WOD

Rows/KB Swings/Box Jumps (Time)

3 Rounds for time of:

-500m Row

-35 KB swings, 55#/35#

-20 Box jumps, 24″/20″

*Rx+ 75#/55# and 30″/24″


6/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s choice

WOD

Metcon (Time)

For time, 25 min cap:

-100 Abmat sit-ups

-800m single arm farmers carry/run

-60 DB hang power cleans (30/arm)

-40 Toes to bar

-20 Bar MUs (sub 40 pull-ups + 40 push-ups

*note DB weight in notes


6/12/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Deadlift (Heavy single in 20 minutes)

WOD

Wall Balls/Double Unders/Burpees (Time)

For time:

75 Wall balls, 20#/14#

150 Double unders

50 Burpees


6/11/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (Time)

5 Rounds for time of:

-Run 400m

-15 Box jumps

-15 Weighted straight legged sit-ups

-Run 200m

*Rest 3 minutes after each round. Note height & weight used in notes.


6/9/20 CF

CrossFit Roselle – CrossFit

Skill/Strength

Back Squat (Heavy set of 3 in 20 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-Row 500m

-15 DB shoulder presses

*Record weight used in notes.


6/8/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Reps)

EMOM 30 Minutes:

Min 1: Sprint 50m

Min 2: 2 DB snatches, heavy

Min 3: 5-10 Burpees

*Record weight used and number of burpees completed


6/6/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Reps)

5 Station Outdoor WOD:

-Yoke Carry

-Sledgehammer strikes

-OH walking lunges

-Bar hang/burpees

-Tire flips

*5 minutes/station. 1 minute between to clean up/transition.