02.10.14 | CrossFit, Strength & Power, and CrossFit Women

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CrossFit:

Skill: Back Squat
4 x 4/70%
1-2-1 tempo (pause for a two count at bottom)

WOD: 20:00 AMRAP
5 Goblet Squats
7 Pull ups
9 Push ups (HR)

RX+: 53/35#, No Kneecaps touching
RX: 40/25#
Scaled: 30/20#, Bands, Incline Push ups

Strength & Power:

Power Clean (3×3 70%)
Back Squat (4×3 90%)
Press (4×3 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

CrossFit Women

Back Squat | 5-5-3-3-1-1

EMOTM 10′
8 KB Swings (Russian | Go Heavy)
8 AbMat Sit Ups

Rest 2′

10′ AMRAP
5 Box Jumps (20″)
5 Hands Release Push Ups
5 Ball Slams

Posted in Arlington Heights WOD.