02.22.14 | CrossFit and Strength & Power

Technique is HUGE when it comes to Rowing. Listen to your coach and stay focused.

Technique is HUGE when it comes to Rowing. Listen to your coach and stay focused.

CrossFit:

Skill: Deadlift 5/80%, 5/70%, 5/60%

WOD: “Jackie”
For time:
1000m Row
50 Thrusters
30 Pull ups

RX+: 75/55#, C2B
RX: 45/35#
Scaled: 45/35#, bands

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.