160822

Hannah Schaefer CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Group Hip Opener


3 Rounds:
200M Run
20 WallBall
Max Set Strict Pull-Up
15 PVC Passthrough
10 Hang Squat Clean & Jerk 45/35-lb

Workout of the day for Monday, August 22nd, 2016:

15 minutes, Build to a Heavy:
Hang-Squat-Clean + Jerk

Then:
“Grace”
30 Clean & Jerk 135/95-lb (or 55% 1RM)

Then:
5 x 8 Good Morning 40-45% 1RM Backsquat.

Sweat Sessions Workout for Monday, August 22nd, 2016:

100M Row
200M Row
300M Row
400M Row
500M Row
400M Row
300M Row
200M Row
100M Row

*In-Between Each Round:
7 Pull-Ups
6 Dumbbell Strict Press
5 Burpee