180212

Jesse Workout of the Day

Will Wilson at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


1 Min Frog
1 Min Frog Rock
1 Min S.L.F.R (each side)
90 Sec. 5-Step Horse Stance

Workout of the Day for Monday, February 12th, 2018:
Backsquat:
3 x 3 @ 80%

For Time:
21/17 Cal Bike, or Row
3 Rounds:
• 12 DB Deadlift 50/35-lb
• 9 DB Power Clean
• 6 DB Hang Power Clean
• 3 Jerk
21/17 Cal Bike, or Row
2 Rounds:
• 12 DB Deadlift
• 9 DB Power Clean
• 6 DB Hang Power Clean
• 3 Jerk
21/17 Cal Bike, or Row
1 Round:
• 12 DB Deadlift
• 9 DB Power Clean
• 6 DB Hang Power Clean
• 3 Jerk

“After Party”
3 x 1 minute:
Handstand Hold

Sweat Sessions Workout for Monday, February 12th, 2018:
Mobility:
Pigeon (2 min/side)
15 PVC Passthrough
Pec Smash
15 PVC Passthrough

Skill: Sandbag Clean & Dubz

7 Min AMRAP:

Station 1:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

Station 2:
10 Sandbag Cleans
20 Box Jump

Station 2:
30 Dubz
20 WallBall
10 Calorie Row

*1 min rest between stations