02.12.14 | CrossFit, Strength & Power, and CrossFit Women

Todd N. presses it out.

Todd N. presses it out.

CrossFit

Skill: Floor Press 5-5-5-5

WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of
Ground-to-Overhead
Burpee Box Jumps

RX+: 155/115#, 30/24”
RX: 135/95#, 24/20”
Scaled: 95/65#, 20/16”

Strength & Power

Snatch (3×3 70%)
Front Squat (4×3 90%)
Bench Press (4×3 90%)
Pull Up (3 x AMAP)
Farmer Walk (3 x DnB)

CrossFit Women

Split Jerk (from rack) | 5-5-5-5-5

Double Under Practice

Tabata Planks
+
21 – 15 – 9
Wall Ball Shots (16#)
Double Unders x3 (63-45-27) (4:1 Conversion = 252-135-81)

 

 

Posted in Arlington Heights WOD.