02.24.14 | CrossFit, Strength & Power, and CrossFit Women

It is called the Open for a reason. Register today and compete with almost 200,000 people worldwide. See an EAD / CFAH Performance Coach for more info.

It is called the Open for a reason. Register today and compete with almost 200,000 people worldwide. See an EAD / CFAH Performance Coach for more info.

CrossFit:

Skill: Press 5-5-5-5

WOD: 4 rounds for time
50 Double Unders
30 AbMat Sit ups
2 laps Broad Jumps

RX+: As written
RX: As written
Scaled: 4:1

Strength & Power:

Power Clean (3×3 70%)
Back Squat (3×5 70%)
Press (3×5 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

CrossFit Women:

Strength | Deadlift 5-5-5-5

Stability | Superman 2 x 10

“Five Minutes to Meters” | Four Rounds | 5′ per Round | 2′ Rest Between Rounds
3′ Row for Meters
2′ AMRAP
8 Push Press (70% 1RM)
8 Atomic Sit Ups
2′ Rest

 

Posted in Arlington Heights WOD.