WOD : 9/25/17

Monday

CrossFit

8 minute AMRAP of the following - 

3 Muscle Ups or  (3 chin ups/3 Dips) or (3 DB shoulder Press/3 Heavy Barbell Row)
5 HSPU
7  Power Clean + Front Squat  135/95 (NO squat Cleans, 1 rep = 1 Power Clean and then 1 Front Squat) 

rest 5 minutes

Clean Pulls
5 sets of 5 reps (work up to 100% of 1rm Clean for last set)

Closeout - 
5 x 100 meter row sprints

Strength
A1 - Back Squat - 
5 x 70% 
5 x 75% 
5+ x 80% 
(Again, looking to add 5-15 lbs to your working max from the last cycle we completed!) 

B1 - Clean High Pull
5 sets of 3 reps and rest 10 seconds
B2 - Front Squat
5 sets of 5 reps at tempo 3010 and rest 90 seconds

C1 - Single leg back extensions
3 sets of 10 reps per leg at tempo 3010 and rest 45 seconds
C2 - Hanging Knee Raises or Strict TTB
3 sets of 10-12

Closeout - Yoke walks
4 sets of 50 feet (work up to a heavy single, NOT a max!)