180105

Jesse Workout of the Day

Jess Smith at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (7 min cap):
200M Run
10 Strict Pull-Up
10 Good Morning 45/35-lb
50 ft. DB Overhead Walking Lunge


Foundation Sequence

Skill: Deadlift Technique

Workout of the Day for Friday, January 5th, 2018:
3 Rounds of Deadlift:
65% x 5
70% x 5
75% x 5+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a goat to superset with in-between rounds (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Sweat Sessions Workout of the Day for Friday, January 5th, 2018:
7 Minute AMRAP:
7 Side-Plank-Reach-Through (each side)
7 Strict Pull-Up
7 Push-Up

7 Minute AMRAP:
14 Toes-2-Bar
14 DB Push Press
14 Box Jump

7 Minute AMRAP:
21 Goblet Squat
21 Abmat Sit-Up
21 Dubz