180112

Jesse Workout of the Day

Trish Godtfredsen 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


Banded Hamstring Pulses (42/side)

Skill Review: Top Down Set-Up

Workout of the Day for Friday, January 12th, 2018:
3 Rounds of Deadlift:
70% x 3
75% x 3
80% x 3+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 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 for Friday, January 12th, 2018:
Mobility:
Hamstring Straight Leg (2 min/side)
Pigeon (2 min/side)

Skill: DB Hang Clean & Jerk

20 Minute AMRAP:
20 Burpee
20 KB Reverse Lunge
20 DB Hang Clean & Jerk