WOD : 9/16/2017

Saturday

CrossFit - 


For time complete the following

400 Meter Run
15 Power Clean and Jerks (165/115) 
400 meter run
15 Power Snatch (135/95) 
400 meter run
15 Push Jerks (165/115) 
400 meter run
15 Snatch (135/95) 

Closeout - 
Prowler Ladders with a partner

Strength

A1 - Press
5 x 85% 
3 x 90% 
1 x 95% 

B1 - Close Grip Bench Press
3 sets of 12-15 at tempo 31x0 and rest 60
B2 - Strict Pull Ups - rest 90 seconds before returning to B1

3 sets for max reps in 45 seconds (or do 6-8 reps of 5 count negative) 

C1 - Seated DB or KB Strict Press (rest 30-45 seconds)
4 x 10-12 (pick a weight that you can hit for between 10-12 reps for all sets)
C2 - Plyo Push Ups (rest 30-45 seconds)
4 x 6-8 reps per set
C3 - Band Pull Aparts (rest 30-45 seconds)
4 sets 20 reps
C4 - Single Arm DB or Kb row (split stance and rest 30-45 seconds)
4 sets of 10-12