180307

Jesse Workout of the Day

Brian Smith at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
4 Dips
5 Pull-Up
6 Hang Power Snatch 45/35-lb


Skill: Power Snatch

Workout of the Day for Wednesday, March 7th, 2018:
Power Snatch
3 x 2 @ 85%

14 Min AMRAP:
7 Muscle-Up*
14 Hang Power Snatch 75/55-lb
7 HSPU

Progressions:
• 1-for-1 “Toe-nail” Muscle-Ups
• 2-for-1 Strict Pull-Ups + Dips
• 3-for-1 Kipping Pull-Ups + Dips

Sweat Sessions Workout for Wednesday, March 7th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)


Foundation Sequence

Skill: Toes-2-Bar Progression

20 Min EMOM:
• Calorie Bike, or Row
• Push-Up
• KB Sumo Deadlift
• Toes-2-Bar