02.21.14 | CrossFit and Strength & Power

Coach Karen explains Back extensions on a Stability Ball.

Coach Karen explains Back extensions on a Stability Ball.

CrossFit:

Skill: OH Squat 5-5-5-5

WOD: “Elizabeth”
21-15-9 reps for time of:
Cleans
Ring dips

RX+: 155/115#
RX: 135/95#
Scaled: 95/65#, Push ups

Strength & Power:

Clean and Jerk (3×3 70%)
Back Squat (3×2 95%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

 

Posted in Arlington Heights WOD.