170802

Mike McEachron at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-UP


3 Rounds (7 min cap):
10 Box Jump
10 Push-Up
10 KB Swing
10 WallBall


Foundation Sequence

Workout of the Day for Wednesday, August 2nd, 2017:

Skill:
3 x 3 Tall Clean, build each set
3 x 3 3-Position Clean, build each set (High Hang, Mid-thigh, “take-off”)

EMOM*
3 x 3 Squat Clean @ 70% 1RM
3 x 2 Squat Clean @ 80% 1RM
3 x 1 Squat Clean @ 90% 1RM

*1 minute rest in-between sets

“Elizabeth”
21-15-9
Power Clean
Ring Dip

“After Party”
1 Mile Sled Pull @ 90/65#

Sweat Sessions Workout for Wednesday, August 2nd, 2017:
5 Round (20 min cap)*:
10 Push-Up
5 Pull-Up, or Ring Row
10 Goblet Squat
5 Pull-Up, or Ring Row
10 Box Jump
5 Pull-Up, or Ring Row
10 Toes-2-Bar

*1 Minutes Rest Between Rounds