190118

Dragos at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Frog Stretch
Group Hip Opener


2 Rounds:
5 High Hang Power Snatch
5 OHS
5 Snatch Balance
5 Good Morning
5 Pull-Up


1 Round: Side-Butt

Skill: Squat Snatch

Workout of the Day for Friday, January 18th, 2019:
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb. (or 50% 1RM)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb. (or 65% 1RM)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb. (or 80% 1RM)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb. (or 90% 1RM)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb. (or 95% 1RM)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Sweat Sessions Workout for Friday, January 18th, 2019:
27-21-18-15-12-9-6-3 (25 min cap):
DB Squat Cleans
Ring Row, Or Strict Pull-Up
DB Bench Press
Toes-2-Bar