03.15.14 | CrossFit and Strength & Power

 

John C. attacks 14.3

John C. attacks 14.3

CrossFit:

7 AM will be doing CF Games workout 14.3

9 AM: Skill: Push Press 3-3-3-3-3

WOD: for time
Row 45 cal.
45 Thrusters
45 Ring Dips
45 Squats
Row 45 cal.

RX+: 75/55#
RX: 45/35#
Scaled: 35/15#

Strength & Power:

Clean and Jerk: 65% x 1, 70% x 1, 75% x 1, 80% x 1
Squat: 5 sets x 5 @ 70%
Bench: 60% x 3, 70% x 3, 80% x 3+
Box jump: 3 sets x 5
Prowler: 3 sets x 1 sprint
Pull up: 25 reps in fewest # of sets

Posted in Arlington Heights WOD.