03.10.14 | CrossFit and Strength & Power

Sandy G. tackles 14.1

Sandy G. tackles 14.1

CrossFit:

Skill: Front Squat 5-5-5-5

WOD: For Time:
15 Box Jumps
20 Power Cleans
25 TTB/HKR
30 Ball Slams
35 Burpees
40 Atomic Sit Ups
45 KB Swings
50 Push ups
4 Laps Plate Pinch Carry

RX+: 30/24″, 155/115#, 53/35#, 35/25#
RX: 24/20″, 135/95#, 50/30#, 35/25#
Scaled: 20/16″, 95/65#, 35/20#, 25/15#

Strength & Power:

Transition Week

Snatch: 2/60%, 2/70%, 1/80%, Heavy single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, Heavy single
Back Squat: 3/60%, 3/65%, 3/70%, 2/75%
SLDL: 5 x 3

Posted in Arlington Heights WOD.