160610

Lauren Horst at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


5 Min AMRAP:
5-10-15-20-25-30…
Box Jump
WallBall


Group Hip Opener
Front Rack Archetype

Workout of the day for Friday, June 10th, 2016:
Skill (as a class), build each set:
2×3 Tall Clean.
2×3 High-Hang Clean, 1-Inch Dip, Focus on finishing the drive, then aggressive 3rd Pull.
3×2 Hang Clean, pull from mid-thigh
3×1 Hang Clean, pull from 1-inch Below the knee.

EMOM*
4 x 4 Squat Clean 55% 1RM
4 x 3 Squat Clean 65% 1RM
4 x 2 Squat Clean 75% 1RM
4 x 1 Squat Clean 85% 1RM

*1 minute rest in-between sets

Sweat Session Workout for Friday, June 10th, 2016:

12 minute AMRAP:
150m row
2 Rounds: Cindy
15 Russian KB Swing

12 minute AMRAP:
200M Run
15 WallBall
10 Dumbbell Strict Press