171122

****Thanksgiving Schedule:
Thursday (Thanksgiving) – One Workout Only: 9am!
Friday (Black Friday) – 7am Sweat Sessions, 8am-10am Open Gym
Saturday – Normal Schedule: 8am Barbell Class & 9am Group Metcon
Sunday – 10:30am Sweat Sessions

Chris Albano at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Skill: Barbell Cycling

Workout of the Day for Wednesday, November 22nd, 2017:
16.3

7 minutes of:
10 power snatches 75/55-lb
3 bar muscle-ups*

*Progressions:
• 4 Strict Pull-Up, “Toe-Nail” Pull-Up
• 5 Chest-2-Bar, or Ring Row

B.
With Remaining Class Time, AMRAP (For Quality):
1 Weighted Pull-Up
8 Snow Angels
20 Sec. L-Sit (Max 3 Attempts)
8 Glute Ham Raise

Sweat Sessions Workout for Wednesday, November 22nd, 2017:
Skill: Squat Therapy

3 Rounds:
20 KB Swing
30 Yard Sled Pull
20 Burpee
30 Yard Sled Pull
—THEN:
50 DB Front Squat