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Jesse Workout of the Day

Barbells and Badges Competition 2017 CrossFit Roseville Athletes

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
200 M. Run
Max Set Strict Pull-Up
5 Muscle-Clean
5 Good Morning
5 Backsquat
10 Side-Plank Reach Through (each side)


1 Round: Side-Butt

Skill: Clean Technique

Workout of the Day for Monday, November 6th, 2017:
Backsquat:
3-3-3 @ 80% 1RM

3 Rounds (18 min cap):
400M Run
12 Backsquat @ 65% 1RM
21 Power Clean 115/85, Or @ 45% 1RM

“After Party”
7 rounds:
7 GHR
7 Weighted Dips
7 Strict Weighted Pull-Ups

Sweat Sessions Workout for Monday, November 6th, 2017:
7 Min AMRAP:

Station 1:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

Station 2:
10 Sandbag Cleans
20 Box Jump

Station 2:
30 Dubz
20 WallBall
10 Calorie Row

*1 min rest between stations