170619

Jesse Workout of the Day

Amanda Juhl at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


5 min AMRAP:
3-6-9-12
WallBall
Burpee
Chest-2-Bar


1 Round Side-Butt
Partner Thoracic
30 PVC Passthrough

Skill:
Snatch Technique
Muscle-Up Progressions

Workout of the Day for Monday, June 19th, 2017:
“Amanda”
9-7-5
Muscle-Up*
Squat Snatch 135/95, or 80% 1RM**

*Progression:
• 18-14-10 Chest-2-Bar + Dips
• 15-10-5 Strict Banded Muscle-Ups

**Squat Depth is as low as you can keep good position. We do not want to sacrifice good position for range of motion. Oly shoes help a great deal with squat depth… working on our archetypes consistently over time will help us to get squat depth in an overhead squat, and help us to be healthier overall moves.

Sweat Sessions for Monday, June 19th, 2017:
12 minute AMRAP:
10 Cal Row or bike
10 MedBall Squat Clean
10 “See The Light” Sit-Up

12 minute AMRAP:
5 Strict Pull-Up, or Ring Row
15 DB Push Press
30 Walking Lunge