190111

Jesse Workout of the Day

Janet Freeman at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Tabata Row/Bike/Ski


1 Min: Dragon (each side)
1 Min: Lizard (each side)
1 Min: Fragon (each side)


2 Rounds:
5 Romanian Deadlift
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 Hang Power Snatch
5 Knee-2-Elbow

Skill: Review Open Standards

Workout of the Day for Friday, January 11th, 2019:
WORKOUT 15.1
9 minutes of:
15 toes-to-bars
10 deadlifts 115/75-lb
5 snatches 115/75-lb

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Sweat Sessions Workout for Friday, January 11th, 2019:
Mobility:
1 Min: Dragon (each side)
1 Min: Lizard (each side)
1 Min: Fragon (each side)

“Fight Gone Bad”

3 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest