02.15.14 | CrossFit and Strength & Power

Coach Mike explains the details of the workout.

Coach Mike explains the details of the workout.

CrossFit:

Skill: Shoulder-to-Overhead 10:00 1RM

WOD: AMRAP 15:00
1 Rope Climb
5 HSPU
7 Ring Dips

RX+: As written
RX: As written
Scaled: 6 rope Pull ups, Decline or Pike Push ups, Bar dips

Strength & Power:

Clean and Jerk (3×3 70%)
Back Squat (4×3 90%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

CrossFit Women:

Coach Becky’s Choice

Posted in Arlington Heights WOD.