WOD : 11/6/2017

Monday

CrossFit

Back Squats
1-1-1-1-1  (work up to a heavy single today) 

then take 70% of that single and complete the following
5 sets of 8 reps at tempo 10x0 and rest 60 seconds between sets


rest 5 minutes

8 Minute AMRAP of the following

5 Hang Power Cleans (135/95) 
5 Goblet Squats  (45/25, can use a plate,KB,DB or Barbell) 
10 Jumping Lunges

Closeout
Prowler sprints
10 reps x 25 feet (keep it heavy and fast) 


Strength
A1 -  Box Jumps

3-3-3-3-3 (rest 90 seconds between sets) 
(add even more weight from last week) 
B1 - Back Squat

5 x 80%
3 x 85% 
1+ x 90% (nothing left in the tank this week) 

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