170512

Alan Morte at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint
7 burpee


2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face Pulls


30 PVC Passthrough

Snatch Skills:
• Sweeping the bar back (engaging lats)
• Balance on the first pull

Workout of the Day for Friday, May 12th, 2017:
Power Snatch:
4×2 at 75% of your 1RM Snatch

“After Party”
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans

Sweat Sessions Workout for Friday, May 12th, 2017:
5 min Cap, Each Station*:

• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Abmat Sit-Up

*3 minutes Rest Between Stations