02.12.17 | CrossFit, Strength & Power, and CrossFit Women

Nate B working to a heavy single during Saturday's Shoulder-to-Overhead.

Nate B working to a heavy single during Saturday’s Shoulder-to-Overhead.

CrossFit:

Skill: Clean & Jerk 1-1-1-1-1-1

WOD: 3 rounds for time
10 KB Overhead Squats
20 KB Pass through Lunge steps
30 KB Swings

RX+: 53/35#
RX: 50/30#
Scaled: 35/20#

Strength & Power:

Power Clean (3×3 70%)
Back Squat (3×2 95%)
Press (3×2 95%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

CrossFit Women:

Strengthen & Stabilize | Ankle Cuff Lateral Steps 3 x 24 (12R / 12L) + Tabata Wall Sits w/ 6# MB OH Hold on #2, #4, #6, #8 & Squeeze on #1, #3, #5 , #7

20′ AMRAP
Row 100m
10 Air Squats
10 Pull Ups
10 Lateral Plank Walks (10R / 10L)
10 Sprawls

 

 

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