190306

CrossFit Group Functional Fitness Classes Roseville CA

Dynamic Group Warm-Up
Frog Stretch Sequence
Cat/Cow
1/2 Tabata Bird-Dog
1/2 Tabata, alt: Arch & Hollow


2 Rounds:
5 Tall Muscle Snatch
5 Good Morning
5 BTNSGPP
5 High Hang Power Snatch


Skill: Snatch Barbell Cycling

Workout of the Day for Wednesday, March 6th, 2019:
16 minute to Complete:
4 Rounds:
8 Hang Power Snatch 95/65-lb, or 40% 1RM
8 Pull up

4 Rounds:
6 Hang Power Snatch 135/95-lb, or 60% 1RM
6 Chest-2-Bar

4 Rounds:
4 Hang Power Snatch 185/130-lb, or 80% 1RM
4 Bar Muscle-Up

Sweat Sessions Workout for Wednesday, March 6th, 2019:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: Dubz Progressions & DB Snatch

Every 2 Minutes for 5 Rounds:
20/15 Cal Row/Bike/Ski
10 DB Box Step-Ups
AMRAP DB Alt. Snatch

Every 2 Minutes for 5 Rounds:
20 Russian KB Swing
10 “See The Light” Sit-Ups
AMRAP Goblet Squat