WOD : 1/10/2018

Wednesday

CrossFit

From 2015 CrossFit Open

15.1
Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Total workout is 15 minutes

Closeout - 
5 x 60 second planks (weighted if possible) 
3 x side planks (30 seconds each side) 
3 x max effort dead hangs from Pull Up bar


Strength (day 3 week 2) 

A1 - Deadlift (conventional stance) 
6-5-4-5-4 (drop the weight from last week, looking to get volume in today) 

B1 - 1 and 1/4 Front Squats
5 sets of 6 reps (quick tempo!) 

C1 - Single Leg Split Squat (elevate rear foot 8 inch) 
3 sets of 12 per leg

D1 -  Seated Cable Row
3 x 15
D2 - Lat Pull Down
3 x 15
D3 - Single arm KB/DB row
3 x 15