190520

Hard Work Pays off at CrossFit Roseville

Dynamic Group Warm-Up
Frog Stretch
Couch Stretch


12 Min AMRAP:
20 Pull-Up (Strict or Kipping)
40 Push-Up
60 Air Squat


1 Round: Side-butt
Skill: Squat Clean Technique

Workout of the Day for Monday, May 20th, 2019:
For Time:
3 Rounds:
50 Dubz
3 Squat Clean @ 185/130-lb, or 65% 1RM

Rest 2 Min, then:

2 Rounds:
100 Dubz
6 Squat Cleans @ 225/155-lb, or 80% 1RM

Sweat Sessions Workout for Monday, May 20th, 2019:
Mobility (each side):
1 min Couch Stretch
1 min Pigeon
1 Min Lacrosse Ball Scaps
1 Min Peanut

Skill: DB Jerk, Catching Locked-Out vs. Press-Out

“Hammer”
5 Rounds each for time, of:
5 DB Power Clean (Heavy)
10 DB Front squat
5 DB Jerk
20 Ring Row, or Pull-ups
Rest 90 seconds