5/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 1000m, then:

7-5-3 rep rounds of:

-Hang power snatches

-OH squats

-Hang squat snatches

*Use light weight first set, then add some weight for second set, and add again for 3rd set.

Skill/Strength

Snatch (1 Rep EMOM 12 Minutes)

WOD

Wall Balls/Pull-ups/Ring Dips (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.


5/22/17 OG

CrossFit Roselle – Open Gym

Snatch from Blocks (3-3-3-3-3)

Start with bar at knee level. Warm-up to a semi-heavy weight and start your sets. Increase each set if possible.

Snatch Balance (1-1-1-1-1-1-1)

Work up to heavy single and start sets. Increase each set if possible.


5/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10min:

Run 800m

25 Shoulder kips

20 Mountain climber hip stretches

15 OH squats

10 Burpee box jump overs

5 Rope climbs

Skill/Strength

WOD

Deadlift (15 minutes to work up to heavy single)

Double Unders/Med Ball Twists/Box Jumps (Time)

5 Rounds for time (12 min cap):

30 Double unders

20 Med ball twists, 20#/14#

10 Box jumps, 24″/20″

*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).


5/20/17 Masters

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

150 Abmat sit-up buy-in (sub 100 TTB), then:

5 Hang power cleans

5 Push presses

10 Quick feet

*Once finished with the buy-in, partner A will work through all movements while partner B rests, then switch. Continue in this pattern until time expires.


5/20/17 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

200 Abmat sit-up buy-in (130 TTB sub), then:

Unbroken pull-up set (min 5 reps)

10 Quick feet

5 Box jumps, 24″/20″

10 Handstand push-ups

*After the buy-in, partner A will work through an entire round while partner B rests. Then switch. Continue this pattern until time expires. Sub 10 DB shoulder presses for HSPUs. Banded pull-ups recommended over ring rows. Rx+ for C2B Pull-ups and 30″/24″.


5/19/17 OG

CrossFit Roselle – Open Gym

Hang power snatch + Hang squat snatch + Squat snatch (1-1-1-1-1-1-1)

Perform all 3 components without setting down bar
Start around 60% and increase only if all 3 reps are good.

Snatch Grip Deadlift (2-2-2-2-2-2)

Weight is heavy. Maintain proper back angle during each rep. Go heavier than last week if form is good.


5/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Power Clean (1 Rep EMOM 20 Minutes)

Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.

WOD

Squat Cleans/Front Squats/Jerks/Double Unders (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

1 Squat Clean

2 Front Squats

1 Jerk (split or power)

30 Double unders

*For barbell work, you cannot set down bar in middle of round or it does not count. Rx+ for UB DUs. Record weight used. Sub 40 single unders if needed.


5/18/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

12 Min AMRAP:

Run 200m

10 Shoulder kips

5 Med ball cleans w/ bounce at bottom

10 DB power snatches w/ light weight and perfect form

20 Duck walk steps

WOD

DB Snatches/Dips (Time)

21-15-9 Reps for time of:

DB Snatches, alternating arms, 50#/35#

Dips

*Scale weight as needed. Use band if necessary. Rx+ for 60#/40# and Ring dips.

5k Row (Time)

Max Effort 5k Row


5/18/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

12 Min AMRAP:

Run 200m

10 Shoulder kips

5 Med ball cleans w/ bounce at bottom

10 DB power snatches w/ light weight and perfect form

20 Duck walk steps

WOD

Slightly Scaled Regional WOD 17.2 (Time)

21-15-9 Reps for time of:

DB Snatches, alternating arms, 75#/50#

Ring Dips

*Regional WOD is supposed to be 80#/55#, but due to limited quantities, we are going with 75#/50#. Scale weight and perform banded ring/stationary dips as needed.

5k Row (Time)

Max Effort 5k Row


5/17/17 OG

CrossFit Roselle – Open Gym

Snatch (3-3-3-3-3)

Touch and go. Start at 60% and increase only if form is good for all 3 reps.

Snatch Balance (2-2-2-2-2-2)

Start sets where you left off above. Do more weight than last week.