03.19.14 | CrossFit, Strength & Power, and CrossFit Women

Jennifer J sets up for the next Deadlift.

Jennifer J sets up for the next Deadlift.

CrossFit:
Skill| Body Row, accumulate 30 reps in as few sets as possible.

WOD | 21-15-9 reps for time of:
Front Rack Lunge Steps
Push Press

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

Strength & Power:
Snatch | 4 sets x 4 @ 65%
Overhead Squat | 3 sets x 5 @ 70%
Press | 5 sets x 5 @ 75%
Deadlift | 70% x 3, 80% x 3, 90% x 3+
Med ball Slam | 3 sets x 10
Dumbbell Row | 3 sets x 10
Remember … calculate all percentages based on 90% of 1RM.

CrossFit Women:
Strength | EMOTM 5’| 4 Clean & Jerk (75% 1RM)

WOD | 15′ AMRAP
Row 250M
10 Push Ups
15 Double Unders
20 Waiter Lunge Steps (15# DB)

Posted in Arlington Heights WOD.