WOD : 10/31/2017

Tuesday

CrossFit

EMOM for 8 complete the following

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 OHS
(can sub 2 Push Press + 2 Push Jerks + 2 Front Squats) 

rest 5 minutes

12 Minute Amrap of the following
 
7 Pull Ups
7 HSPU
7/7 Kb Snatches (55/35) 
7 Goblet Squats


Strength

A1 - Shoulder to Overhead (from last week, take the exercise you found a 1rm and use that weight for today) 

3-3-3-3  (work up to 80-85% of 1rm) 

B1 - Bench Press
3 x 75%
3 x 80% 
3+ x 85% (leave 2 left in the tank)

For the next two exercises, set a clock for 16 minutes.  Get all 20 sets done withing that time frame.  Increase and or decrease weight added throughout so that you stay in the 2-3 rep range for each movement.  If needed add band tension for the dips and or use negative only for the chin ups.   PUSH TO ADD SOMETHING FROM LAST WEEKS TIMED SET 

C1 - Dips
10 sets of 2-3 reps (choose a weight that you can get 2-3 reps each set, should be a challenge
C2 - Chin Ups
10 sets of 2-3 reps (again, like the dips choose a weight that you can get 2-3 reps each set)