180604

Claire Newman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


3 Rounds:
5 Tall Muscle Clean
5 Good Morning
5 Backsquat
5 B.T.N Push Press
5 Bar Facing Burpee


Bent Leg Hamstring Pulses (1 min/side)
Pigeon (2 min/side)

Skill: Barbell Cycling Clean & Jerks

Workout of the Day for Monday, June 4th, 2017:
21-15-9:
Clean & Jerks 135/95
Toes-2-Bar

*Rest 5 min, then:

4 Rounds:
20 Single Arm DB Push Press 50/35-lb (10 each side)
10 Cal Bike, or Row
5 Sandbag Clean 150/100-lb

“After Party”
9-7-5:
Squat Snatch 135/95
Muscle-Up

Sweat Sessions Workout for Monday, June 4th, 2017:
Mobility:
Group Hip Opener
Banded Hamstring Stretch (2 min/side)
Pigeon (2 min/side)

Technique:
Hollow Body Push-Up

10 Rounds (30 minute cap):
5 DB Front Squat (Heavy)
10 Russian KB Swing
5 Strict Pull-Up
10 Push-Up