160920

Josh Kyser Snatch Seminar at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-UP


Thoracic Archetype: Peanut, Foam Roller + KB, Single Lacrosse Ball Scaps


Wrist Warm-Up
10 Hanging Scap Raises
8 yards each:
• Bear Crawl
• Bear Crawl Hops
• Bear Crawl Kick-Ups
10 Hanging Scap Raises
5 min: Partner Handstands

Workout of the day for Tuesday, September 20th, 2016:
15 min AMRAP:
12 Toes-2-Bar
9 Thruster 50% 1RM
6 Overhead Squat

“After Party”
3 Rounds:
20 Heavy Sandbag Bear Hug Step-Ups
200M Barbell Carry @ 66% 1RM Backsquat