WOD : 10/3/2017

Tuesday 

CrossFit - 

Snatch Grip Split Jerk (behind the neck)
3-3-3-3  (rest as needed between sets)

For time complete the following

7 Rounds of the following

5 Strict HSPU (do negatives today if no strict HSPU)
7 CTB Pull Ups
10 KB Snatch (5/5 Per arm) 
(no set weight for the KB Snatches today, increase throughout or start heavy if you want!)

Closeout - 
3 x 20 band pull aparts
3 x 20 Lateral Raises
3 x 20 front Raises

Strength
 

Strength - 
A1 - Bench Press

3 x 75% 
3 x 80% 
3+ x 85% 

B1 - Incline DB bench Press
5 sets of 12-15 reps at tempo 1010 and rest 60 

C1 - Chest Supported Db row

3 sets of 10 reps at tempo 3010
C2 - Rear Fly Delt On 45 degree back extension
3 sets of 30 reps (light weight!) 

D1 - Tricep Push Down (cable or banded) 
2 x 15
D2 - Zottman Curls
2 x 15