170310

Josh Kyser at CrossFit Roseville

Pre-Wod:
500M Row
Ankle Mobility
Lizard, 1 min / side


2 Rounds:
6 Trap-3 Raise w/6-sec Pause
6 Face Pulls


30 PVC Passthrough
15 PVC OHS
5 Squat Snatch 45/35-lb


5 Rounds:
4 C2B
3 Snatch, Build each set

Workout of the Day for Friday, March 10th, 2017:

WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.

Sweat Sessions Workout for Friday, March 10th, 2017:
15 Min AMRAP:

3 Rounds:
6 Pull-Up, or Ring Row
6 Goblet Squat 26/18-lb

3 Rounds:
6 Pull-Up, or Ring Row
6 Goblet Squat 35/26-lb

3 Rounds:
6 Pull-Up, or Ring Row
6 Goblet Squat 53/35-lb

3 Rounds:
6 Pull-Up, or Ring Row
6 Goblet Squat 70/35-lb