03.17.14 | CrossFit, Strength & Power, and CrossFit Women

Magda hit CrossFit Games Open WOD 14.3 Friday.

Magda hit CrossFit Games Open WOD 14.3 Friday.

CrossFit:

Skill | Power Cleans EMOM 8:00, 3 reps

St. Paddy’s Day WOD | 3 rounds for time
17 Wall Ball shots
17 KB Swings
17 Box Jumps
17 Burpees

RX+: 20/16#, 53/35#, 30/24″
RX: 20/16#, 50/30#, 24/20″
Scaled: 16/12#, 35/20#, 20/16″

Strength & Power:
Clean and Jerk | 4 sets x 4 @ 65%
Squat | 70% x 3, 80% x 3, 90% x 3+
Bench | 5 sets x 5 @ 75%
Box jump 3 sets x 5
Prowler 5 sets x 1 sprint
Pull up | 30 reps in fewest # of sets
Remember … calculate all percentages based on 90% of 1RM.

CrossFit Women:
Strength | EMOTM for 5′ | 5 Back Squat @ 75%

WOD | Four Rounds For Time
10 kcal Row
10 Thrusters (65#)
10 Pull Ups
10 Ab Mat Sit Ups

Posted in Arlington Heights WOD.