WOD : 9/12/17

Tuesday
 

CrossFit - 

EMOM for 12 Minutes
1 x  Power clean and split Jerk (start at 65-70% 1 rm and increase throughout) 
3 x CTB Pull ups

8 minute amrap of the following  

3 HSPU
3 Push Press (135/95) 
3 TTB
(increase 3 reps each round for each exercise)

Closeout
Handstand walks (take 5-10 minutes to work on handstand walks for distance)

Strength
A1 - Bench Press
5 x 85% 
3 x 90% 
1+ x 95% (max effort for reps this week

B1 - Incline DB Bench Press: 4 sets x 10-12 reps at tempo 31x0
B2 - Chin Ups: 4 sets - 6-8 reps at tempo 10x0 (add weight) 

C1 - Single arm Landmine Row: 3 sets 15 reps at tempo 10x0


Close out:

6 x Legless Rope Climbs
100 rear fly delt riases (split as you wish)
100 ring rows (split as you wish)