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Marie at Roseville CrossFit

Pre-Wod:
3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle


5 min AMRAP:
3-6-9-12-15-18…
WallBall
Burpees


1 Round of Side-Butt
3 Rounds: Jefferson Curl

Workout of the day for Wednesday, August 31st, 2016:
3 Rounds of Deadlift:
70% x 3
75% x 3
80% x 3+

Complete a set of Deadlift every 2 minutes for 9 rounds (18 minutes). The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Session Workout for Wednesday, August 31st, 2016:
10 min AMRAP:
40 Lunges
30 Box Jump
20 “See The Light” Sit-Up
10 Burpees

Rest 5 min, Then:

10 min AMRAP:
20 Lunges
15 Box Jump
10 Ab-mat Sit-Up
5 Burpees