WOD : 10/23/2017

Monday

CrossFit

Every minute on the minute for 6 minutes complete the following

5 Power Cleans (all reps must be touch and go) 
(start with a challenging weight and increase throughout the 6 minutes)

For time complete the following

10-8-6-4-2- reps of the following
Front Squat (165/115) 
Overhead Walking Lunge Step (135/95)
Burpee Box Jump (30/24) 

Closeout - 
3 x 10 barbell ab role outs (or ab wheel) 

Strength
(New cycle this week.  We will start each day out with an explosive lift.  Pulls, box Jumps, snatch, throws, jumps ect.  Then fall back into the percentage based lifts.  Its boring but keep it simple, small increases week by week lead to big changes over long periods of time) 

A1 -  Box Jumps
5-5-5-5(rest 90 seconds between sets) 
(for this week, work on height and not adding weight.) 

B1 - Back Squat
(add 5-15 to last cycles training max and then use 90% of that weight to figure your percentages.  From when we started you should have seen some decent gains!) 
5 x 70%
5 x 75% 
5+ x 80% (leave 2 left in the tank)

C1 - Hang Snatch High Pull
4 sets of 6 reps at tempo 50x0 (5 seconds from hip to knee then explode to chest height and repeat.  It is not 5 seconds from the chest down!)  rest 60 seconds

Closeout - 
3 x 10 ab roll outs
3 x 10 strict TTB