02.19.14 | CrossFit and Strength & Power

Matt N. working on his Front Rack position.

Matt N. working on his Front Rack position.

CrossFit:

Skill: Body Row, Evil Wheels 3 x 8 alternate sets

 WOD: “The Ensign”
6 rounds of 3:00 AMRAPs, 1:00 rest between
3 Power Cleans
6 Push ups
9 Squats

RX+: 185/135#, Hand release
RX: 155/115#, Hand release
Scaled: 115/85#, Incline Push ups

Strength & Power:

Snatch (3×3 70%)
Front Squat (3×2 95%)
Bench Press (3×2 95%)
Pull Up (3 x AMAP)
Farmer Walk (3 x DnB)

CrossFit Women:

Floor Press | 5-5-3-3-1-1-1
Alternate Sets with
Super Man | 3 x 8

“Helen On The Water”

21-15-9
Row (kcals)
KB Swings (30#)
Pull Ups

 

 

 

 

 

Posted in Arlington Heights WOD.