170127

Marc Hollis at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Minute Plank
3 Inch Worm-Up-Dawg
4 Sampson Stretch
8 lateral Lunge
90 Second Standing Straddle


Death By 4-Count Metronome Burpees:
Perform 5 Burpees to a 4-count metronome set to 50. Rest the remainder of the minute. Increase the metronome to the following each minute: 60, 72, 92, 120, 152, 200.


Review Bar Facing Burpee Strategies.

Workout of the day for Friday, January 27th, 2017:

E2MOM for 6 Rounds:
2 Strict C2B, add load each round, 3 Second Eccentric

10-9-8-7-6-5-4-3-2-1*:
C2B
Bar Facing Burpees
SDHP 135/95-lb.

*Review Open Standards

Sweat Sessions Workout of for Friday, January 27th, 2017:

Skill: MedBall Clean
Mobility: Hips & Posterior Chain

For Time (28 min cap):
800M Run
30 KB SDHP
30 DB Push Press
30 Box Jump
30 Toes-2-Bar
30 MedBall Clean
400M Run
20 KB SDHP
20 DB Push Press
20 Box Jump
20 Toes-2-Bar
20 MedBall Clean
200M Run
10 KB SDHP
10 DB Push Press
10 Box Jump
10 Toes-2-Bar
10 MedBall Clean