CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
OH band stretch
Half pigeon stretch
20 Hip circle band step-up/overs
3 Rounds of:
-8 Muscle cleans
-6 Thrusters
-4 MC hip stretches
-2 Burpee pull-ups
WOD
STPW 21.1 Part A (Weight)
With a 10 minute running clock:
A: In 4 minutes, build to max weight in the following complex:
-3 Front squats
-2 Hang cleans
-1 Jerk
*Barbell cannot touch ground or return to the rack during the complex.
1 minute rest, and then:
B: AMRAP 5 minutes:
-5 Clean and jerks
-20 Air Squats
*135/95 Rx/Masters, 95/65 Scaled/Masters 50+, 185#/125# Rx+
STPW 21.1 Part B (AMRAP – Reps)
With a 10 minute running clock:
A: In 4 minutes, build to max weight in the following complex:
-3 Front squats
-2 Hang cleans
-1 Jerk
*Barbell cannot touch ground or return to the rack during the complex.
1 minute rest, and then:
B: AMRAP 5 minutes:
-5 Clean and jerks
-20 Air squats
*135/95 Rx/Masters, 95/65 Scaled/Masters 50+, 185#/125# Rx+