170914

Jhoana Delacruz at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
8 Dumbbell Front Rack Lunges
8 Bench Press 45/35-lb
8 PVC Passthrough


Banded Overhead Distraction (2 min/side)
30 PVC Passthrough

Workout of the Day for Thursday, September 14th, 2017:
18 min Partner AMRAP:
12 Dumbbell Front Rack Lunge 50/35-lb
6 Bench Press 185/125-lb, or 70% 1RM*

*Alternate Rounds with Partner.

“After Party”
Clean + Double Jerk
4 x 1 @ 70% 1RM Clean*
*Increase 2.5-5kg each week