02.01.14 | CrossFit and Strength & Power

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CrossFit:

Skill: Front Squat 10:00 to find 1RM

WOD:  “Wet Eva”
5 Rounds for time:
Row
KB Swings
Pull ups

RX+ 800m, 30@53/35#, 30
RX 500m, 20@50/30#, 20
Scaled 300m, 15@35/20#, 15 band assisted

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)

 CrossFit Women
Coach Becky’s Choice

Posted in Arlington Heights WOD.