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Jhoana Delacruz at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (8 min cap):
12 Double KB Sumo Deadlift
Max Set Shoulder Taps
12 Side-Plank Reach Through (each side)


15 PVC Passthrough
Pec Smash (2 min/side)
15 PVC Passthrough

Skill: Split Jerk

Workout of the Day for Tuesday, January 23rd, 2018:
Split Jerk
4 x 2 @ 80% 1RM

“Diane”
21-15-9:
Deadlift 225/155-lb, or 60% 1RM
HSPU*

*Progressions:
• DB Push Press (Heavy)
• KB Z-Press
• Box Parallette HSPU