WOD : 9/23/17

Saturday 

CrossFit 

Work up to a heavy single for both....
Snatch
Clean and Jerk


Slowing things up a bit today! Take your time with working up to a heavy single.  Limit the amount of failures today to about 1 or 2 total reps when you hit heavier weights.  If you want to get a little more volume in after class feel free to do the strength workout! 

Strength
A1 - Bench Press

5 x 40%
5 x 50% 
5 x 60% 

B1 - Close Grip Bench Press
3 sets of 12 reps at tempo 4010 and rest 60
B2 - Barbell Bent Over row
3 sets of 15 reps at tempo 4010 and rest 60

C1 - Single Arm DB Shoulder Press
4 sets of 8-10 reps at tempo 3010 and rest 90 seconds

Closeout - 
8 minute amrap of the following
4/4 Kb Snatches (45/25) 
20 Second Handstand hold
20 Second plank hold
4/4 single arm Kb row (45/25)