180622

Steve Horvath at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


Group Hip Opener

2 Rounds:
6 Trap-3 Raise w/6 sec. Pause 5-lb
6 Face Pulls w/2 sec. Puase

Workout of the Day for Friday, June 22nd, 2018:
“300”
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 DB Movement* 50/35-lb
15 GHD Sit-ups, or V-Up

Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – Alternating DB Snatches
Round 9 – DB Deadlifts
Round 10 – DB Thrusters

Sweat Sessions Workout for Friday, June 22nd, 2018:
“300”
10 Rounds For Time (35 min cap):
5 Strict Pull-ups, or Ring Row
10 DB Movement*
15 Abmat Sit-Up, or V-Up

*DB Movements:
Round 1: DB Deadlift
Round 2: DB Hang Clean
Round 3: DB Front Squat
Round 4: DB S2OH
Round 5: DB Snatch
Round 6: DB Thruster