190114

Jesse Workout of the Day

CrossFit Group Class

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Quad Smash SMR


2 Rounds:
5 Muscle Clean 45/35-lb
5 Front Squat
5 Tall Clean
5 Burpee


1 Round: Side-Butt

Skill: Engage the Lats & Sweep the Bar Back

Workout of the Day for Monday, January 14th, 2019:
Front Squat:
(Week 2)
3-3-3
80% 1RM, or @ 5-10 lb. Heavier than last week.

15 Min AMRAP:
1 Mile Run
With Remaining Time, AMRAP:
3-6-9-12-15…
Hang Squat Clean 65% 1RM
Burpee

Sweat Sessions Workout for Monday, January 14th, 2019:
Mobility:
Foam Roll Quads
Couch Stretch (2 min/side)
10 PVC Passthrough
Lacrosse Ball Pec Smash
10 PVC Passthrough

Skill: WallBall Mobility & Standards

25 Min EMOM, alt:
• DB Thruster
• Ring Row (Or Strict Pull-Ups)
• Calorie Row/Bike/Ski
• Plank
• Rest