181009

Jesse Workout of the Day

Terry Orr at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch Worm-Up-Dawg
60 Sec. Frog Stretch + Frog Rocks
90 Sec. Standing Straddle Stretch


3 Rounds:
5 Tall Muscle-Clean
5 Front Squat
5 Good Morning
5 BTNS2OH
5 Pull-Up


Tabata: Bird Dog
1 Round: Side-Butt


Skill: High Hang Power Clean

Workout of the Day for Tuesday, October 9th, 2018:
8 min EMOM*:
Hang Power Clean +
Power Clean

*Build Each Round

4 Rounds (16 Min Cap):
200m Run
4 Strict Muscle-Up*, or 2 pegboard Ascent
8 Hang Power Clean 185/130-lb, or 65% 1RM

*Progressions:
4 Banded Strict Muscle-Up
6 Strict Pull-Up + 6 Dips