160801

Nicole's first rope climb! At Roseville CrossFit

Pre-Wod:
3 Rounds (15 min cap)*:
200M Run
Max Set of Strict Pull-Up
5 Clean Grip Overhead Squat
10 Hanging Scap. Raises
15 PVC Passthrough


Squat Therapy

*Use this time to hit the mobility/stability work you need to improve your Clean Grip Overhead squat. Try for 1-2 more pull-ups than last week.

Workout of the day for Monday, August 1st, 2016:

Front Squat
7×5 @ 75% 1RM

“After Party”
Monday Monster Mash

Or

In Pairs:
42 Thrusters 135/95
42 Chest-2-Bar + 21 Ring Dips
21 Thrusters 135/95
21 Chest-2-Bar + 21 Ring Dips
15 Thrusters 135/95
15 Chest-2-Bar + 21 Ring Dips
9 Thrusters 135/95
9 Chest-2-Bar + 21 Ring Dips

Sweat Sessions Workout for Monday, August 1st, 2016:
3 Rounds at Each Station. Each Station is a 3 minute AMRAP.

Station 1:
15 DB Push Press
15 Ring Row (Or Pull-Ups)

Station 2:
10 DBL KB Deadlift
10 Box Jump
10 KB Box Step-Up

Station 2:
WallBalls

*1 min rest between stations