190102

Jesse Workout of the Day

Nate Cleaver at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


10 PVC Passthrough
Side-Roll-Out
10 PVC Passthrough
Teres Minor Smash
10 PVC Passthrough

Skill: Dip Support Hold

5 Rounds of 20 sec On/40 Sec. Off:
Dip Support Hold

Workout of the Day for Wednesday, January 2nd, 2018:
10 Min EMOM:
3 Hang Power Clean 75% 1RM
7 Chest-2-Bar

Rest 3 Min

10 Min EMOM:
3 Hang Power Snatch 75% 1RM
5 Deficit HSPU

Sweat Sessions Workout for Wednesday, January 2nd, 2018:
Frog Stretch (2 min)
Single Leg Frog (2 min/side)
Couch Stretch (2 min/side)

Tabata:
Bird-Dog (alt/sides)

25 minute AMRAP:
15 DB Strict Press
250m Row/Ski, or 500m Bike
15 DB Bent Over Row
250m Row/Ski, or 500m Bike
15 Push-Up
250m Row/Ski, or 500m Bike
15 DB Box Step-Up
250m Row/Ski, or 500m Bike