170603

Shep, Kevin at CrossFit Roseville

Workout of the Day for 8am, Saturday June 3rd, 2017:

Pause Front Squat:
3 sets of 3 reps @ 70%, using a 3 second pause

High Hang Clean:
3 x 3 @ 75% 1RM
3 x 2 @ 80% 1RM
3 x 1 @ 85% 1RM

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday June 3rd, 2017:
In Teams of 2:
30 min AMRAP:
50 Front Rack Lunge 155/105, or 45% 1RM Backsquat
40 Deadlift 155/105, or 45% 1RM Backsquat
30 DBL KB Clean & Jerk 53/35-lb
20 Bar Muscle-Up
1 Mile Run