03.25.14 | CrossFit and Strength & Power

The roads are open for business!

The roads are open for business!

CrossFit:

Skill: Deadlift EMOM 8:00 4/60%

WOD: AMRAP 20:00
5 Front Squats
7 HSPU / Push ups
9 Pull ups

RX+: 155/115#, HSPU
RX: 135/95#, Decline Push ups
Scaled: 95/65#, HR Push ups

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

Posted in Arlington Heights WOD.