03.18.14 | CrossFit and Strength & Power

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CrossFit:

Skill | Pull ups EMOM 8:00 5 reps

WOD | EMOM 12:00
3 Hang Cleans
4 Front Squat
5 Push ups

RX+: 185/135#
RX: 135/95#
Scaled: 95/65#

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.

Posted in Arlington Heights WOD.