181003

Jesse Workout of the Day

Group Fitness Class at CrossFit Roseville

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


Banded Overhead Distraction (2 min/side)


Skill: Push Jerk

Workout of the Day for Wednesday, October 3rd, 2018:
Push Jerk:
5 x 2, Build Each Set

2 Rounds of Each Station:
Station 1
3 Min AMRAP:
Calorie Bike, or Row

Rest 3 Min, then:

Station 2
3 Min AMRAP*:
9 Hang Power Clean 155/105-lb, or 60% 1RM
6 Front Squat
3 Push Jerk

*Complete two rounds of each station. Rest 3 Minutes between each transition. Record all four scores.

Sweat Sessions Workout for Wednesday, October 3rd, 2018:
Mobility:
Bent Leg Hamstring Pulses (42/side)
Figure 4 (2 min/side)

Skill: MedBall Clean & SandBag Clean

20 min AMRAP:
400M Run
20 KB Swing
10 Medball, or SandBag Cleans