170206

**Click Here to sign up for Stacey’s Gymnastics Seminar (Feb 25th @ 10am)
**Click Here to sign up for the CrossFit Open

Coach Joey at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (9 min cap):
200M run, or 20 Cal Row, or 15 Cal Bike
7 Strict C2B
20 DB Overhead Lunge


Squat Routine 2.0
2 Rounds:
• 6 Trap-3 Raise, w/6 Second Pause @ 2.5-lb
• 6 Face-Pulls


30 PVC Passthrough

Workout of the Day for Monday, February 6th, 2017:
3 Rounds of Overhead Squat:
70% x 3
75% x 3
80% x 3+

Complete a set of Overhead Squat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

“After Party”
5 Rounds:
20 Box Jump
20 GHD Sit-Up

Sweat Sessions Workout for Monday, February 6th, 2017:
7 Min AMRAP:

Station 1:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

Station 2:
20 DBL KB Deadlift
20 Box Jump

Station 2:
30 Dubz
20 Weighted Abmat Sit-Up
10 Calorie Row

*1 min rest between stations