02.26.14 | CrossFit, Strength & Power, and CrossFit Women

Amber R knows it isn't about duration; it's about intensity. She always digs deep.

Amber R knows it isn’t about duration; it’s about intensity. She always digs deep.

CrossFit:

Skill: Thrusters EMOM 6:00, 5 reps heavy

WOD: 21-15-9 reps for time of:
Overhead Squats
Bar-facing Burpees
Rowing (calories)

RX+: 135/95#
RX: 105/75#
Scaled: 75/45#

Strength & Power:

Snatch (3×3 70%)
Front Squat (3×5 70%)
Bench Press (3×5 70%)
Pull Up (3 x AMAP)
Farmer Walk (3 x DnB)

CrossFit Women:

Strength | Front Squat 5-5-5-5-5

Stability | Resistance Cuff Lateral Steps 3 x 12 Pair (12 R / 12 L)

20′ AMRAP
25 Double Unders (4:1)
10 Pull Ups
10 Pair SA Alt DB Snatch (25#)

Posted in Arlington Heights WOD.