180122

Steve Horvath at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Stretch


4 Rounds (8 min cap):
12 Medball Squat Clean
12 Push-Up
6 Knee-2-Elbow
24 Dubz


Group Hip Opener
Split Leg Hamstring Pulses (42/side)

Skill: Squat Clean

Workout of the Day for Monday, January 22nd, 2018:
20 min AMRAP:
25 toes-2-bar
50 dubz
15 squat cleans, 135/85 lb., or 55% 1RM
25 toes-2-bar
50 dubz
13 squat cleans, 185/115 lb., or 66% 1RM
25 toes-2-bar
50 dubz
11 squat cleans, 225/145 lb., or 75% 1RM
25 toes-2-bar
50 dubz
9 squat cleans, 275/175 lb., or 85% 1RM
25 toes-2-bar
50 dubz
7 squat cleans, 315/205 lb., or 90% 1M

Sweat Sessions Workout for Monday, January 22nd, 2018:
Mobility:
3 Position Band Stretches:
• Hamstring
• Adductors
• Glutes

Skill: Dubz

12 Min AMRAP:
5 Ring Row, Or Strict Pull-Up
10 Push-Up
20 Russian KB Swing
40 Dubz

12 Min AMRAP:
5 Burpee
10 Box Jup
20 WallBall
40 Dubz