01.29.14 | CrossFit, Strength & Power, and CrossFit Women

Setting up for the Tuesday night CF class.

Setting up for the Tuesday night CF class.

 

CrossFit
Skill | Deadlift
10′ to find 1RM

WOD | For Time
21-15-9
Pull Ups
Push Press
KB Swings

RX+ (Men) 115# / 85#
Rx+ (Women)53# / 35#
RX (Men) 95# / 65#
Rx (Women) 50# / 30#
Scaled (Men) 75# / 55# / Bands / Knees
Scaled (Women) 35# / 20# / Bands / Knees

Strength & Power | Wednesday & Thursday
Snatch (3×3 @ 70%)
Front Squat (3×5 @ 80%)
Bench Press (3×5 @ 80%)
Pull Up (3 x AMAP)
Farmer Walk (3 x DnB)

CrossFit Women
Thruster | 5-5-5-5-5

For Time
100 Unanchored Sit Ups
Rest 2′
50 KB Swings
Rest 2′
25 Double Unders
Rest 1′
500m Row

Posted in Arlington Heights WOD.