CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
Hip circle band WU
–
Clean grip:
-Dip shrugs
-Dip shrug high elbows
-Hang muscle cleans
-Front squats
–
Snatch grip:
-Dip shrugs
-Dip shrug high elbows
-Hang muscle snatches
-OH squats
Skill/Strength
A: Squat Snatch (1 Rep EMOM 10 minutes)
A or B, not both.
B: Squat Clean (1 Rep EMOM 10 minutes)
A or B, not both.
WOD
Squat Cleans/Box Jumps/OH Squats (Time)
21-15-9 Reps of:
-Squat cleans
-Box jumps, 24″/20″
-OH squats
*Rx 95#/65#, Rx+ 115#/75#