**Tues/Thurs Open Gym 5:00-6:00pm must stay on lifting platforms for the next 6 weeks during RCSDE program.

Donna Huusfeldt at CrossFit Roseville

Dynamic Group Warm-Up

3 Rounds (7 min cap):
10 Cal row, or Bike
9 Tall Muscle Snatch
8 Good Morning
7 Overhead Squat

Mobility: Lacrosse Ball Scaps (2 min/side)

Skill: Snatch Technique

Workout of the Day for Wednesday, January 17th, 2018:
5 minute EMOM*:
3-Position Pause + High Hang Snatch
*Rest 1 min

5 minute EMOM:
Hang Snatch + Snatch

*Rest 1 minute inbetwen

5 minute EMOM:

*Build each set for all three emoms.

Sweat Sessions Workout for Wednesday, January 17th, 2018:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Deadlift & Dead Bug

3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds