160909

Thomas Asedo Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-UP


Hip Hinge Archetype
Practice: Synchro Burpees
Overhead Archetype (thoracic & lateral chain)
Practice: Synchro OHS
Overhead Archetype (anterior chain)
Synchro C2B

Workout of the day for Friday, September 9th, 2016:
A.
With a partner,
21-15-9 reps of:
Synchronized burpees
Synchronized overhead squats 95/65 lb.
Synchronized chest-to-bar pull-ups

B.
With a partner (one follows the other),
100 double-unders
25 toes-to-bars
25 deadlifts (225 / 155 lb.)
50 box jump overs (24 / 20 in.)

Sweat Sessions Workout for Friday, September 9th, 2016:
5 minute AMRAP:
15 Dumbbell Hang Clean & Jerk
15 Calorie Row

5 minute AMRAP:
200M Run
21 Russian KB Swing
12 Ring Row, or Strict Pull-Up

5 minute AMRAP:
Burpee Box Jump Over

*3 Minutes Rest Between Rounds