180129

Phil Stevenson at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


7 min AMRAP:
2-4-6-8-10…
Burpee Over Dumbbell
Dumbbell Box Step-Up 24/20


Each Side:
1 Min: Fragon
1 Min: Dragon
1 Min: Pigeon

Skill: Clean & Jerk

Workout of the Day for Monday, January 29th, 2018:
15 minutes EMOM*:
3 Deadlift
2 Clean
1 Jerk

*Build to 65-70% 1RM Clean & Jerk. Stay at this weight for all 15 rounds. Maintain good positions, tight corners, & fast bar speed. Pick the one thing you need to focus on to improve your technique.

“After Party”
3 Rounds:
400m Run
30 DB Box Step-Up

Sweat Sessions Workout for Monday, January 29th, 2018:
Tabata, Alt:
“Dead Bug” & Arch Rocks

For Time (14 min cap)
100 WallBalls*
Every Break: Accumulate 1 Min Plank

14 minute AMRAP:
7 DB Strict Press
7 DB Bent Over Row
7 Push-Up
14 Box Step-Up w/KB