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**Ladies Wod & Wine Night this Friday at 7:30pm!
**Handstand Gymnastic Seminar January 28th @ 10:00am

CrossFit Roseville Year in Review Photos RXPics

Pre-Wod:
Dynamic Group Warm-Up
Tabatta: Side Plank Reach Through, alt sides.


Foundation Sequence
Banded Hip Distraction (2 min each side)


5 Min EMOM:
5 Romanian Deadlift, build each round.
Add Deficit if possible.

Workout of the day for Wednesday, January 18th, 2017
6 Min EMOM:
3-Position Clean Pause Deadlift* + High Hang Power Clean + Hang Power Clean (Mid-Thigh) + Hang Power Clean (Take-Off Position)

6 Min EMOM:
3-Position Clean Pause Deadlift* + Hang Power Clean (Mid-Thigh) + Hang Power Clean (Take-Off Position)

6 Min EMOM:
3-Position Clean Pause Deadlift* + Hang Power Clean (Take-Off Position)

*Pause 1-inch off of the floor, 1-inch below knees, 1-inch above knees, then stand (to halting deadlift position), then proceed to hang clean.

“After Party”
3 Rounds:
42 Bent Leg Hamstring Pulses (one foot on the wall), each side
6 x Trap-3 Raise with 6 sec iso hold, 5/8-lb plate or DB

Sweat Session Workout of the day for Wednesday, January 18th, 2017
3 Rounds, 2 Minutes Each Station:
• Pull-Up, or Ring Row
• Kettle Bell Swing
• MedBall Cleans
• DB Clean & Jerk
• Rest