5/19/17 CF

CrossFit Roselle – CrossFit


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.


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.


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.