03.22.14 | CrossFit and Strength & Power

Spring has sprung !

Spring has sprung !

CrossFit:

7 AM | Open Workout 14.4

9 AM | Skill: Rowing technique 8:00

WOD: 5 rounds for reps:
1:00 Row (calories)
:30 Transition
1:00 Thrusters
1:00 Rest Interval

RX+: 75/55#
RX: 65/45#
Scaled: 45/35#

Strength & Power:

Clean and Jerk | 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
Squat | 5 sets x 5 @ 75%
Bench | 70% x 3, 80% x 3, 90% x 3+
Box jump 3 sets x 5
Prowler 5 sets x 1 sprint
Pull up | 30 reps in fewest # of sets

* If you hit more than 10 reps on any of the “+” sets, increase your 90% max number by 5-15lbs (depending on how easy it felt) going into the next week.

 

Posted in Arlington Heights WOD.