CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

-10 toe touch n jumps

-9 PVC pass throughs

-8 Rotator cuff WUs

-7 Snatch high pulls from hang

-6 Muscle snatches

-5 OH squats

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Bike/C2B Pull-ups (Time)

5 rounds for time of:

-10/8 Cal Echo bike

-6 C2B pull-ups

*Rest 2 minutes between rounds. Rx+ 12 C2B pull-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

4 Legless Rope Climbs (15-ft.)

40 Alternating Single-Leg Squats

40 Alternating DB Snatches (50/35#)

*sub regular rope climbs and jump squats as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

Skill/Strength

Hang Power clean x 2 + Jerk (Work up to heavy single in 15 minutes)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

Row/GHD Sit-ups/Hang Power Cleans/Push Jerks/Burpees (Time)

For time:

-Row 1000/800m

-50 GHD sit-ups

-25 Hang power cleans, 95/65

-25 Push jerks, 95/65

-50 Burpees

*Rx+ 135/95

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 Min:

-Row/bike 2 minutes

-Sampson stretch

-10 Pull-ups

-10 Push-ups

-10 Sit-ups

-10 Supermans

-10 OH squats

WOD

5k Run (Time)

Max Effort 5k Run

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

-10 Hip circle band plate step overs

-6 MC hip stretches

-10 Lunge jumps

-4 Burpee pull-ups

-3 Strict toes to bar

-Handstand hold

Skill/Strength

Front Rack Walking Lunge (4 x 25′)

Do a couple of WU sets, then begin.

WOD

OH Walking Lunges/Ring Dips (Time)

5 Rounds for time:

-20 OH walking lunges, 45#/35#

-10 Ring dips

*Rx+ for 20#/14# vest

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

-10 Toe touch and jumps

-5 Ring rows into ring dips

-10 Hollow rocks

-5 Med ball cleans into wall balls

-10 DB push presses (5/arm)

WOD

Lift Move Work (AMRAP – Rounds and Reps)

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Bar Muscle-ups

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Presses (Left) (50/35#)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpee
Post weight and BMU reps in notes.

Clean (1RM in 4 min)

Bar Muscle-ups (Max reps in 4 min)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

-10 PVC pass throughs

-10 ATYs light weight

-10 Hip circle band plate step up and overs

-10 Dip shrug high elbows

-10 Muscle snatches

-10 OH Squats

Skill/Strength

Snatch Pull + Full Snatch (1 Rep EMOM 10 Minutes)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Metcon (Time)

For time:

800m run

13 rounds of:

-6 C2B pull-ups

-6 KB swings, 75/55

-6 Thrusters, 115/75

800m run

*One partner working at a time, except the runs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

–

30 Walking lunges

20 Wall balls

10 Burpee pull-ups

Skill/Strength

Back Squat (10-8-5-5-5-5-5)

WOD

Toes to Bar/Burpees EMOM (Time)

For Time:

60 Toes-to-Bars

*Starting at 0:00, perform 8 burpees at the start of each minute. Rx+ 12 burpees. 10:00 time cap.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

-Row/bike/ski 10/8 cal

-10 Hip extensions

-10 Shoulder kips

-8 DB muscle snatches

-6 Burpee pull-ups

-20 Double unders

Skill/Strength

DB Snatch (Work up to heavy single each arm in 15 minutes)

WOD

Bike/DB Snatches/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 20 min:

-10/7 Cal bike

-8 DB snatches, 50/35

-6 Box jumps, 30/24

*Rest 1 min after each round. Rx+ 65/45 and 36/30.