240718 CrossFit Roseville

Workout of the day for Wednesday, June 19th 2024 “Virtuosity”Pistol Practice Power Clean EMOM:3 x 2 @ 70%3 x 2 @ 75%3 x 1 @ 80%*1 Min Rest Between Sets 4 x 3 Min AMRAP:20 Pistols20 AbMat Sit-UpMax Burpees in Time Remaining *1 Min Rest Between Rounds Sweat Sessions Workout: 6 Rounds:30 DB Movement*200m Run10 Weighted Abmat Sit-Up *DB Movements:Round …

240717 CrossFit Roseville

Workout of the day for Tuesday, June 18th 2024 “Virtuosity”Rope Climb Practice 15 Min AMRAP:10/7 Cal Bike/Row/Ski5/4 Strict Pull-ups10 Box Jump Overs, 24/201 Legless Rope Climb, 15 ft “After Party”1 Round (For Quality):50 Bicep Curls40 Bent Over Rows30 Behind the Neck Strict Press20 Hang Muscle Snatch10 Hang Muscle Cleans *Every time you break, 3 Burpees Load: RX: 45/35lb Sweat Sessions …

240716 CrossFit Roseville

Workout of the day for Monday, June 17th 2024 “Virtuosity”Barbell Cycling 5 Rounds:400m Run10 Clean & Jerks, 135/95 lbs “After Party”3 Rounds:1 Min Plank15 Single Leg Glute Bridge / Side10 Dips Sweat Sessions Workout: 10 Min EMOM, alt:Strict Pull-UpDips, or Push-Ups 6 Rounds 30 Sec. On/30 Sec. Off, alt.:• Cal Bike/Row/Ski• DB Push Press• Plank Shoulder Taps• Rest

240715 CrossFit Roseville

Workout of the day for Sunday, June 16th 2024 Dad’s & Donuts 20 min AMRAP:30 WallBall30 Box Jump30 KB Swing30 DB Push Press30 Calorie Bike/Row/Ski200m Run

240714 CrossFit Roseville

Workout of the day for Saturday, June 15th 2024 4 Sets*:3 High Hang Power Clean2 Front Squat1 Jerk, Pause in Receiving Position *Build Each Set Power Clean & JerkWeek 3 3 x 4 @ 65%3 x 3 @ 75%3 x 2 @ 80%3 x 1 @ 85% *90 Sec. Rest Between Sets Workout of the day for Saturday, June 15th …

240713 CrossFit Roseville

Workout of the day for Friday, June 14th 2024 Every 1:30 for 18 mins:1 Power Snatch +1 Squat Snatch, pick load 10 rounds for time of:3 Snatches, 135/95 lbs3 Bar Facing Burpees “After Party”Body Armour:3 Rounds:12/9 Cal Ski1 Min Sandbag Bear Hug Hold Sweat Sessions Workout: 25 min AMRAP:20 Air Squat10 Strict Pull-Up, or Ring Row5 Dips20 Box Jump10 Strict …

240712 CrossFit Roseville

Workout of the day for Thursday, June 13th 2024 8 Min AMRAP:12 Bicep Curl12 DB Press12 Single Arm Bent Over Row/ Side24 Abmat Sit-Ups 3 Rounds:800m Run1 Min Weighted Plank 35/25-lb For Quality:100 Hollow Rock80 Arch Rock60 Tuck-Up40 Russian Medball Twists20 Side-Plank Reach Through Sweat Sessions Workout: 15 Min EMOM:• Burpee• Bike/Row/Ski• Rest 15 Min EMOM:• Plate Clean & Jerk• Bike/Row/Ski• Rest

240711 CrossFit Roseville

Workout of the day for Wednesday, June 12th 2024 Backsquat:3-3-3-3-3, Build Each Set For time:20/15 Cal Bike/Row/Ski15 Wall Balls, 20/14 lbs20 Box Jump Overs, 24/20 in30 Wall Balls, 20/14 lbs20 Box Jump Overs, 24/20 in15 Wall Balls, 20/14 lbs20/15 Cal Bike/Row/Ski Sweat Sessions Workout: 10 Min AMRAP:3-6-9-12-18…DB ThrusterC2B 10 Min AMRAP:3-6-9-12-18…Russian KB SwingGoblet SquatV-Up, or Weighted Abmat Sit-Up

240710 CrossFit Roseville

Workout of the day for Tuesday, June 11th 2024 Bench Press:E3MOM x 3 Rounds:30 Sec. Hold +5 Reps @ 45% 1RM +30 Sec Hold 4 Rounds (20 Min Cap)*:16 Toes-to-bars8 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs, Left8 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs, Right32 Dubz*1 Min Rest After Each Round Sweat Sessions Workout: 10-9-8-7-6-5-4-3-2-1 …

240709 CrossFit Roseville

Workout of the day for Monday, June 10th 2024 Deadlift:3-3-3-3-3, Build Each Set “Helen”3 Rounds:400m Run21 KB Swing 53/35-lb12 Pull-Up “After Party”Max Plank Sweat Sessions Workout: 10 Min EMOM, alt:• Pull-Up• Dips 10 minute AMRAP:30 KB Reverse Lunges1 Minute Plank 10 minute AMRAP:30 Box Jump20 Toes-2-Bar10 Push-Up