03.20.14 | CrossFit and Strength & Power

WOD 2

CrossFit:

Skill: Bench Press 5-5-5-5

WOD: 5 rounds for time of:
Run 400 m.
20 KB Swings
20 Push ups

RX+: 53/35#
RX: 50/30#
Scaled: 35/20#, Incline push ups

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.

Posted in Arlington Heights WOD.