Brittiany Szafraniec at CrossFit Roseville

Dynamic Group Warm-Up

3 Rounds:
6 Trap-3 Raise, 6 Sec. iso Hold (each side), 2.5-lb
9 Face-Pulls, 2.5-lb

Overhead Archetype: Partner Thoracic
30 PVC Passthrough

Workout of the day for Tuesday, November 29th, 2016:
10 min: Build to a Medium* 3-Rep Split Jerk

*Positions should feel Solid and Bar Speed should feel fast. Pause in the receiving position, make sure you have tight corners, or adjust receving position before bringing feet together.

18 Minute AMRAP:
3 Bar Muscle-Up
6 Shoulder-2-Overhead @ 50% 1RM*
9 Calorie Row, Bike, or Burpees

*Begin at 50% of 1RM add 5% each round.

“After Party”
7 Rounds:
Build to a heavy Weighted Pull-Up
1 Minute Plank, Alt: Forearm, Side-Plank