03.24.14 | CrossFit, Strength & Power, and CrossFit Women

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CrossFit:

Skill: OH Squats | 5-5-3-3-3

WOD: 3 Rounds for time
8 Hang Power Snatch
30 Double Unders

RX+: 155/115#
RX: 135/95#
Scaled: 95/65#, 4:1

Strength & Power:

Snatch | 4 sets x 3 @ 75%
Front squat | 3 sets x 5 @ 70%
Press | 70% x 3, 80% x 3, 90% x 3+
Deadlift | 5 sets x 3 @ 75%
Med ball Slam | 3 sets x 10
Dumbbell row | 3 sets x 8

CrossFit Women:

For Total Reps of Each Movement (compare to 03.25.13)
5′ Double Unders
Rest 30″
5′ Clean & Jerk (65#)
Rest 30″
50 Unanchored Sit Ups
Rest 30″
3′ Double Unders
Rest 30″
3′ Clean & Jerk (65#)
Rest 30″
30 Unanchored Sit Ups
Rest 30″
1′ Double Unders
Rest 30″
1′ Clean & Jerk (65#)
Rest 30″
15 Unanchored Sit Ups

Posted in Arlington Heights WOD.