170705

Kelton McDonald at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Min Standing Straddle


5 min AMRAP:
3-6-9-12-15-18…
WallBall
Russian KB Swing
Push-Up


1 Round of Side-Butt
Hip Hinge Archetype: Banded Hip Distraction (2 min/side)


Skill: Top Down Set-Up

Workout of the Day for Wednesday, July 5th, 2017:

3 Rounds of Deadlift:
70% x 3
75% x 3
80% x 3+

Complete a set of Deadlift 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.

Sweat Sessions Workout for Wednesday, July 5th, 2017:
3 Rounds, 2 Minutes Each Station:
• Pull-Up
• Double Kettle Bell Lunges
• MedBall Cleans
• DB Clean & Jerk
• Rest