161012

Alexis Grove at CrossFit Roseville

Pre-Wod:
15 minute AMRAP:
100 Double-unders
10 WallBall
10 Cal Bike, Or Row
5 Burpee
5 Jefferson Curl
1 Round: Side-Butt


Archetype: Hip External Rotation, Lacrosse Ball Side-butt


Skill: Clean First & Second Pull

Workout of the day for Wednesday, October 12th, 2016:

8 min EMOM:
1.1 Power Clean, Beginning around 50% 1RM, increasing the weight each minute

8 min EMOM:
1 Deadlift, Beginning with the weight of the last clean, increasing the weight each minute

“After Party”
1 Minute Air Assault Bike Test, Rest
3 Rounds:
Max Set Fat Grip Pull-Up
1 Minute Fat Grip Deadlift Hold 95/65-lb

Sweat Sessions Workout for Wednesday, October 12th, 2016:
30 min AMRAP:
300M Row (or 18/21 Cal Bike)
3 Rounds:
7 Strict Pull-Up
7 DB Front Squat (Heavy)
7 DB Push Press