9/3/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m



4 Round Tabata, alt movements:

-PVC pass throughs

-MC hip stretches



4 Round Tabata, alt movements:

-Muscle snatches

-Box jumps



4 Round Tabata, alt movements:

-Power snatches

-Power cleans

*Use barbell 1st rd, can add light weight after

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 minutes)

WOD

Power Snatches/Power Cleans/Double Unders (AMRAP – Rounds and Reps)

AMRAP 12:

2 Power Snatches, 115/75

4 Power Cleans, 115/75

60 Double Unders

*Rx+ 155/105

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Couch Stretch / Side

:30 Calf Stretch / Side

:30 ATY Drill (no weight)