02.08.14| CrossFit, Strength & Power, and CrossFit Women

You can bet you'll see Double Unders in the CF Open. Now's the time to perfect them.

You can bet you’ll see Double Unders in the CF Open. Now’s the time to perfect them.

CrossFit:

Skill: Clean and Jerk 1-1-1-1-1 work up to Heavy Single

WOD: For time, alternate movements
Double Unders 50,40,30,20,10
Thrusters 2,4,6,8,10

RX+: 155/115#
RX: 135/95#
Scaled: 95/65#, 4:1

Strength & Power:

Clean and Jerk (3×3 70%)
Back Squat (3×4 85%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

CrossFit Women
Coach Becky’s Choice. Come prepared for anything …

Posted in Arlington Heights WOD.