240510 CrossFit Roseville

Workout of the day for Friday, May 10th 2024 4 Rounds (40 Min Cap)*:400m Run10 Pull-ups15 Push-ups40 Air Squats15 Push-ups10 Pull-ups*Rest 2 mins between each round. “After Party”7 Min AMRAP:10 V-ups20 Sec. Hollow Hold10 Hanging Leg Raise40 Sec. Plank Sweat Sessions Workout: 8 Min EMOM:• Cal Row/Bike/Ski 10 Min AMRAP:6 DBL KB Sumo Deadlift12/9 Cal Bike/Row/Ski24 Walking Lunge 12 Min AMRAP:12 …

240509 CrossFit Roseville

Workout of the day for Thursday, May 9th 2024 10 Min Handstand Walk Skills and Drills 20 Min EMOM, alt:•Handstand Walk•Cal Row/Bike/Ski•Alt. Dumbbell Snatch, 50/35 lbs• Rest 1 min Sweat Sessions Workout: 4 Rounds (8 Min Cap):25 Banded Glute Bridge20 Clamshell /side10 Dbl KB Sumo Deadlifts 6 Rounds Each, EMOM, alt:• 200m run• Plate G2OH• DB Bench Press• Strict Hanging Leg Raise• Rest

240508 CrossFit Roseville

Workout of the day for Wednesday, May 8th 2024 E2MOM x 10 Min:2 power Clean, All sets between 70-80% 1RM 8 Min AMRAP:20 Double Unders10 Front Rack Reverse Lunges, 135/95 lbs40 Double Unders10 Front Rack Reverse Lunges, 135/95 lbs60 Double Unders10 Front Rack Reverse Lunges, 135/95 lbs…Continue adding 20 Double Under reps each round until time expires. Sweat Sessions Workout: …

240507 CrossFit Roseville

Workout of the day for Tuesday, May 7th 2024 EMOM for 8 Min:5 Strict Press, @ 50-60% !RM 6 Rounds, 1 min each, for max reps:10 Toes-to-barsmax reps in remaining time Burpee Box Jump Overs, 24/20 in*Rest 1 min Between Rounds “After Party”3 Rounds:100 ft. Sandbag Bear Hug WalkMax L-Sit Sweat Sessions Workout: 6 x 3 Minute AMRAP*:6 DB front …

240506 CrossFit Roseville

Workout of the day for Monday, May 6th 2024 E3MOM for 15 Min:5 Back Squats, pick load3 Seated Box Jumps, pick height*Start @ 70% 1RM, Build 5 Rounds:5 Weighted Strict Pull-ups, 20/14 lbs9/7 Cal Bike/Row/Ski12 Wall Balls, 20/14 lbs “After Party”4 Rounds (For Quality)10 DB Strict Press, pick load6 L/6 R Double Kettlebell Front Rack Step-ups10 L/10 R Kettlebell Gorilla …

240505 CrossFit Roseville

Workout of the day for Sunday, May 5th 2024 10 Min AMRAP:5-10-15-20-25…DB Box Step-UpRing RowHollow Rock 10 Min AMRAP:5-10-15-20-25…DB SnatchPush-UpMedBall Russian Twist

240504 CrossFit Roseville

Workout of the day for Saturday, May 4th 2024 5 Sets:Halting Clean Deadlift +Hang Clean +High Hang Clean +Jerk*Build Each Set Clean & Jerk E90 Seconds(Week 3) 3 x 4 @ 65%3 x 3 @ 75%3 x 2 @ 80%3 x 1 @ 85% *90 Seconds Rest Between Sets Workout of the day for Saturday, May 4th 2024 Complete 3 …

240503 CrossFit Roseville

Workout of the day for Friday, May 3rd 2024 E2MOM Deadlift:4-3-3-2-2*Start @ 65% 1RM For Time (15 Min Cap)*:50/40 Strict Pull-ups100/80 Push-ups70 Abmat Sit-Up100 Air Squats *Break up the work as desired. RX+ Use a weight vest. Sweat Sessions Workout: Every 30 Sec. for 30 min, Alt:

240502 CrossFit Roseville

Workout of the day for Thursday, May 2nd 2024 5 Rounds Each For Time* **400m Run300/250m Row20/15 Cal Bike, or Ski *Start a round Every 6 Minutes**With a Vest 20/14-lb Sweat Sessions Workout: In a 30 Minute Window:3 Rounds “Barbara”20 Pull-Up30 Push-Ups40 Sit-Ups50 Air Squats *Rest 3 Min Between Rounds AMRAP With Remaining Time:200m Farmer Carry20 KB Reverse Lunge20 V-Up1 …

240501 CrossFit Roseville

Workout of the day for Wednesday, May 1st 2024 E2MOM for 10 Min:10 Bugarian Split Squat, Choose weight 4 Rounds (16 Min Cap):60 Double Unders12 Burpee Box Jumps, 24/20 in4 Front Squats, 225/155 lbs, or 75% 1RM “After Party”3 Rounds:15 GHD15/12 Cal Bike/Row/Ski Sweat Sessions Workout: 4 Sets, for quality (14 Min Cap):20 DB Bicep Curl20 DB Strict Press20 DB …