170828

Manny Brionez at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12 Cal Row, or Bike
Max Set Strict Pull-Ups
14 WallBall
1 Round: Side-Butt


Squat Routine 2.0
30 PVC Passthrough

Workout of the Day for Monday, August 28th, 2017:
Front Squat:
2 x 5

*Shoot for around 70-75% 1RM, If the weight feels light and easy go a bit heavier, if the weight feels too difficult go a bit lighter.

9-7-5:
Clean & Jerk 75% 1RM
Muscle-Up

Then:
5 x 8 Good Morning 45-50% 1RM Backsquat.

Sweat Sessions Workout for Monday, August 28th, 2017:
Skill: Row Technique

6 Rounds (25 min time-cap):
Row 20 Calories, or Bike 15 Calories
10 Strict Pull-Up
25 WallBall
10 Dips