190812

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch
Couch Stretch


1 Round: Side-Butt


2 Rounds:
5 Tall Muscle-Clean
5 Front Squat
5 Good Morning
5 Strict Pull-Up
5 Dips


Skill: Hang Power Clean

Workout of the day for Monday August 12th, 2019:
Every 90 Sec for 5 Rounds:
2 Power Clean, Build Each Set.

9-7-5:
Hang Power Clean 185/95-lb, or 70% 1RM
Muscle-Up*

*Progressions:
• 1-for-1 Strict Banded MU, or “toe-nail MU
• 2-for-1 Strict Pull-Up + Dip
• 3-for-1 Kipping Pull-Up + Dip

“After Party”
10-1
Strict Handstand Push-Ups
1-10
Strict Pull-Ups

Sweat Sessions Workout for Monday August 12th, 2019:
3 Primary SMR
Hamstring Stretch
Group Hip Opener


1 Round: Side-Butt

32 Min EMOM:
• Calorie Row
• DB Thruster
• Ring Row, or Pull-Up
• Rest