180416

Jesse Workout of the Day

Jim Brown at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball


1 Round: Side-Butt
Squat Routine 2.0

Workout of the Day for Monday, April 16th, 2018:
Front Squat 5 x 5 @ 90% of 5-Rep Max

3-6-9:
Clean & Jerk 185/130, or 70% 1RM
Muscle-Up*

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

Sweat Sessions Workout for Monday, April 16th, 2018:
Mobility:
3-Primary SMR, or Lacrosse Ball Smash

Skill: ABC Kipping Drills

Every 30 Sec. for 30 min, Alt:

•DB Thrusters
•Rest
•Pull-Ups
•Rest
•Cal Bike, or Row
•Rest