161212

**Christmas Party is this Friday, Dec 16th @ 6:30pm
***No Open Gym Tonight @ 7:30pm

Brittiany Szafraniac at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (12 minute cap):
200M Run
15 Good Mornings 45/35-lb
10 Lateral Lunge
5 Goblet Squats, Tempo: 53×1
Max Set: Strict Chest-2-Bar (Minimum 7)


3 Rounds:
Backsquat, Build to 60% 1RM
Ankle or Hip Mobility

Workout of the day for Monday, December 5th, 2016:
Week 3:
3 Rounds of Backsquat:
70% x 5
75% x 3
85% x 1+

Complete a set of Backsquat every 2 minutes for 9 rounds. 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.

Sweat Session for Monday, December 5th, 2016:
28 minute AMRAP (For Quality):
7 Strict Press
14 Side-Butt WallBalls
MAX Plank*
7 Push-Up
14 Box Step-Up w/KB
MAX Plank*

*Alt. Between:
Side Plank, Elbow Plank, Push-Up Plank, 8-point Plank, Hollow Body