230924 CrossFit Roseville

Workout of the day for Sunday, September 24th 2023 9 Min EMOM, alt:• Cal Row/Bike/Ski• Dubz• Dead Bug Rocks 9 Min EMOM, alt:• DB Curl• DB Strict Press• DB Bent Over Row 9 Min EMOM, alt:• 200m Run• Push-Up• V-Up

230923 CrossFit Roseville

Workout of the day for Saturday, September 23rd 2023 5 Sets*:1 Muscle Clean2 Front Squat2 Push Jerk1 Split Jerk *Build Each Set Clean & Jerk, Every 90 Seconds:(Week 3) 3 x 4 @ 65%3 x 3 @ 75%3 x 2 @ 80%3 x 1 @ 85% *90 Sec. Rest Between Sets. 5 Rounds (In Teams of 2):400m Run30 Handstand Pushups20 …

230922 CrossFit Roseville

Workout of the day for Friday, September 22nd 2023 Power Snatch E2MOM:7 @ 60% 1RM6 @ 65% 1RM5 @ 70% 1RM4 @ 75% 1RM3 @ 80% 1RM2 @ 85% 1RM 12 Min AMRAP:3 Ring Muscle-ups3 L/3 R Single Arm Kettlebell Hang Snatches, 53/35 lbs9 Kettlebell Squats, 53/35 lbs Sweat Sessions Workout:20 Min AMRAP:200m run15 DB Front Squat15 Burpee

230921 CrossFit Roseville

Workout of the day for Thursday, September 21st 2023 Skill, 7-10 Min Practice:Handstand Hold, or Wall Walks 12 Mini EMOM, alt:• 5 Bench Press @ 60% 1RM• Sup. Grip Bent Over Row 12 Min AMRAP:10 Renegade Row 50/35-lb5 Burpee Box Jump Over30 Dubz “After Party”4 Rounds30 Hollow Rocks50m Farmer Carry 100/70-lb Sweat Sessions Workout:30 Min AMRAP:30 Plank Shoulder-Taps30 WallBall30 KB Deadlift30 Plate …

230920 CrossFit Roseville

Workout of the day for Wednesday, September 20th 2023 E2MOM x 8 Min:5 L/5 R Back Rack Reverse Lunges 20 Min AMRAP:200m Farmer Carry 53/35-lb20/15 Cal Bike/Row/Ski100m Sandbag Bear Hug Carry20/15 Cal Bike/Row/Ski 150/100-lb50m Sled Push 270/180-lb20/15 Cal Bike/Row/Ski Sweat Sessions Workout:32 Min EMOM, alt:• Pull-Up• Dips• Cal Bike/Row/Ski• DB Front Squat

230919 CrossFit Roseville

Workout of the day for Tuesday, September 19th 2023 Every 1:30 for 15 mins, alt:• 1 High Hang Squat Clean + Push Jerk• Strict Pull-Up *Start at 65% 1RM C&J, Build each round 10-8-6-4-2 reps, for time (10 Min Cap):Deadlift, 155/105 lbsHang Power CleanShoulder-to-Overhead “After Party”1 Min Bike for Cals Sweat Sessions Workout:15 Min AMRAP:200m Run15 KB Swing20 AbMat Sit-Up 15 Min …

230918 CrossFit Roseville

Workout of the day for Monday, September 18th 2023 12 Min AMRAP (for quality):12 DB Reverse Fly12 DB Lateral Raise12 DB Front Raise12 Bicep Curl24 Abmat Sit-Up For time (20 Min Cap):400m run20 KB Swing 53/35 lbs20 Wall Balls, 20/14 lbs400m run30 KB Swing 53/35 lbs30 Wall Balls, 20/14 lbs400m run40 KB Swing 53/35 lbs40 Wall Balls, 20/14 lbs400m run …

230917 CrossFit Roseville

Workout of the day for Sunday, September 17th 2023 Sweat Sessions Workout: 15 Min EMOM, alt:• WallBall 15 Min EMOM, alt:

230916 CrossFit Roseville

Workout of the day for Saturday, September 16th 2023 5 Sets*:1 Muscle Clean2 Front Squat2 Push Jerk1 Split Jerk *Build Each Set Clean & Jerk, Every 90 Seconds:(Week 2) 3 x 4 @ 60%3 x 3 @ 70%3 x 2 @ 75%3 x 1 @ 80% *90 Sec. Rest Between Sets. Workout of the day for Saturday, September 16th 2023

230915 CrossFit Roseville

Workout of the day for Friday, September 15th 2023 Backsquat:20 RM, @ about 55% 1RM, or 10-lb heavier than last week For Time (15 Min Cap):30 WallBall30 Deadlift 185/125-lb30 Hang Power Clean 135/95-lb30 S2OH 135/95-lb30 Toes-2-Bar30 Snatch 95/65-lb Sweat Sessions Workout:28 Min EMOM, alt:• KB Deadlift