170814

Donald Stipp at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
200M Run
7 Strict C2B
14 KB Swing
1 Round: Side-Butt


Couch Stretch (2 min/side)

Skill:
• Squat Therapy
• Hang Power Clean

Workout of the Day for Monday, August 14th, 2017:
“Nasty Girls”

3 Rounds:
50 Air Squat
7 Muscle-Ups
10 Hang Power Cleans 135/95 lbs, or 60% 1RM

Sweat Sessions Workout for Monday, August 14th, 2017:
Skill: DB Clean & Jerk, Dubz

For Time (12 minute cap):
12 Dumbbell Hang Clean & Jerk
200M Run
10 Dumbbell Hang Clean & Jerk
200M Run
8 Dumbbell Hang Clean & Jerk
200M Run

2 Dumbbell Hang Clean & Jerk
200M Run

Then (12 min cap):
50-40-30-20-10:
Dubz
Double KB Lunges