02.13.14 | CrossFit and Strength & Power

GHD Sit up time!

GHD Sit up time!

CrossFit:

Skill: Snatch Balance 5-5-3-3

WOD: 4 rounds for time
4:00 AMRAP
2:00 Rest between rounds
3 Front Squats
5 Push ups
7 HKR/TTB

RX+: 185/135#, Clapping Push ups, TTB
RX: 155/105#, Std. Push ups, TTB
Scaled: 60% 1RM, Incline Push ups, HKR

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)

 

Posted in Arlington Heights WOD.