WOD : 12/5/2017

Tuesday

CrossFit

1 Round of the following every 3 minutes for 24 minutes

3 HSPU (Strict and deficit if possible)  
5 Pull Ups (Strict) 
7 Hang Power Snatch
(start at 95/65.  Sets must be unbroken.  Increase weight each round only if 7 can be completed with out dropping the bar.)

rest 5 minutes

Tabata set of the following (rotate between the following exercises, 20 on 10 off for 4 minutes) 
Push Ups
V-Ups (sub planks if needed) 

Strength - 
A1 - Push Jerk
5 sets if 2 reps (as heavy as possible) 

B1 - Incline Bench Press (45 degree) 
3 sets of 10 reps at tempo 3010
then
2 sets of 8 reps

C1 - Seated DB Shoulder Press
3 x 12-15 reps at tempo 12x0
C2 - Pendlay row
3 x 12 reps (keep it light and hold for a count at the chest) 

D1 - 4 minute amrap of the following
5 HSPU
5 Single arm KB swings (left) 
5 Single arm ROWS with kb (left) 
5 Single arm KB swings (right) 
5 Single arm ROWS with kb (right)