01.31.14 | CrossFit and Strength & Power

Web, Lisa J. and Kelly B. getting ready.

Web, Lisa J. and Kelly B. getting ready.

CrossFit:

Skill: Clean 3-3-3-3-3

WOD: 20:00 AMRAP
10 HR Push ups
10 Pistols (alternate legs)
30 Double Unders

RX+ as written
RX as written
Scaled support for pistols and/or 4:1 singles

Strength & Power:

Clean and Jerk (3×3 70%)

Back Squat (3×5 80%)

Deadlift (1 x 5)

DOH Deadlift (1 x 10)

Chin Up (3 x AMAP)

Dip (3 x AMAP)

Posted in Arlington Heights WOD.