Sat. Class

**On Thursday July 4 we will have one class only from 9-10 AM in observance of the holiday.**

Workout of the Day for Monday July 1, 2013

Strength
Back Squat
6-6-6-6-6  (75% of 1 Rep Max)

Conditioning
2013 CrossFit Games Regional Event 6
For time (15 min cap):
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead, 160/ lb
90 foot Walking lunge with 160/ pound barbell in front rack

Barbell Club (5 PM)**
Jerk
3-2-2-1-1-1-1-1
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

Power Snatch from Mid-Thigh
6-6-6-6-6-6

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Great Group this past Saturday!* Thanks to all who came out or stayed for the competitor talk. We have a great tribe here at CrossFit Roseville and, as always, it is time to get stronger!

*The only rule for the photo was you had to pose weirder than Bill. I think most people succeeded.

**Mon and Thur at 5 PM will now be a dedicated Barbell Class where only Olympic Lifts will be trained.

Post to Comments: What is your next step in CrossFit? (what local competition are you competing in next, training for the open, mastering a skill, etc.)

Comments 5

  1. My next step is filling in the holes. I need to spend some time before or after each class doing some testing. I would really like to use the wheel Jesse showed us on Saturday to really find my strengths and weaknesses (though I already know many:) and after a quick look glance realized that there are so many skills that I have no clue of what I can do.
    Anybody else need to do some testing? If you are at the box at the same time, let’s find something we both need to test!

  2. Quick question (me, have a question?:)
    I don’t know that I will be able to do this often, but it came up Saturday so I thought I would put it out there. If you are coming in just to do GOAT work and not the WOD should you sign up for class still?

  3. Would you suggest doing the conditioning WOD in the AM and the barbell club in the PM? Or do you think that’s too much for one day?

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