CrossFit : 9/22/17

Friday

CrossFit

EMOM for 8 minutes complete
3 Touch and Go Power Snatches + 1 OHS
(increase weight throughout, as long as technique is solid!) 

then....
5 Rounds of the following for time - 
3 Deadlifts (255/205 or push for 85% of 1rm)
5 Squat Jumps (45/33 lb bar on Back)
15 Wall Ball Shots (20/14) 
 

Strength - 
A1 - Deadlift - 
5 x 40% 
5 x 50% 
5 x 60% 

B1 - Front Squat
3 x 12 reps at tempo 10x0

C1 - Glute Ham Raises
3 x 6-8 reps
C2 - Ab roll outs
3 x 10-12 reps
C3 - Side Planks
3 x 30 seconds