161018

Stacey Gilmore at Iron October with CrossFit Roseville

Pre-Wod:
10 min AMRAP:
8 Scap Push-Up
8 Scap Raise
5 WallBall
10 KB Swing
15 Cal Bike/Row
20 Hollow Body Rocks
25 PVC Passthrough
30 Dubz


Overhead Archetype: Peanut, Lateral Roll-Out, The “Beauty Queen”, Banded Overhead Distraction*

*Choose 2-3 Mobility Drills to hit to make yourself a better mover, to stay healthy, and to continue to be a better athlete 1 year from now!

Workout of the day for Tuesday, October 18th, 2016:

Week 3:
3 Rounds of Strict Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Strict Press 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.