170130

Natalia Gardner at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
200M run
7 Strict C2B
10 WallBall
7 Burpee


Squat Routine 2.0
2 Rounds:
• 6 Trap-3 Raise, w/6 Second Pause @ 2.5-lb
• 6 Face-Pulls


30 PVC Passthrough

Workout of the day for Monday, January 30th, 2017:
3 Rounds of Overhead Squat:
65% x 5
70% x 5
75% x 5+

Complete a set of Overhead Squat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Monday, January 30th, 2017:

Squat Routine 2.0

7 Rounds (20 min cap):
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike