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Mollie Ronco at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
5 Muscle-Clean
5 Good Morning
5 Thruster
5 Hang Power Snatch
5 Wallball
5 Toes-2-Bar
5 Dips


Skill: Snatch Technique

Workout of the Day for Friday, November 3rd, 2017:
For Time (16 min cap):
20 Calorie Row
20 Clean 135/95 lb.
15 Bar Facing Burpee
15 Wallball
10 Thruster 135/95 lb.
10 Toe-2-Bar
5 Snatch 135/95 lb.
5 Ring Muscle-Up*

*Progression:
• 10 Chest-2-Bar & 10 Dips
• 5 Strict Banded Muscle-Up
• 10 Strict Banded Ring Pull-Down

“After Party”
10 min:
Build to a Heavy Hang Clean & Jerk

Sweat Sessions Workout for Friday, November 3rd, 2017:
“Fight Gone Bad”

3 Rounds, 1 minute each station:
WallBall
KB Swing
Box Jump
DB Push Press
Calorie Row, or Bike
*Rest