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Katie Simon at Roseville CrossFit

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


Dynamic Group Warm-UP


1 Round of Side-Butt
3 Rounds: Jefferson Curl

Workout of the day for Wednesday, September 7th, 2016:
3 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift every 2 minutes for 9 rounds (18 minutes). The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

“After Party”
2 Rounds:
200ft Fat Grip Farmer Carry
15 Strict Fat Grip L-Pull-Up

Sweat Session Workout for Wednesday, September 7th, 2016:
5 Rounds: “Rowling”

3 Rounds:
1/2 Tabata at each station:
• Calorie Row
• Push-Up
• DB Bent Over Row
• “See The Light” Sit-Up