03.26.14 | CrossFit, Strength & Power, and CrossFit Women

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CrossFit:

Skill: Press 10-8-6-4-2

WOD: EMOM 12:00
Wall Ball shots

RX+: 15, 20/16#
RX: 12, 20/16#
Scaled: 10, <20/16#

Strength & Power:

Clean and Jerk
4 sets x 3 @ 75%
Squat
65% x 5, 75% x 5, 85% x 5+
Bench
5 sets x 5 @ 75%
Box jump 3 sets x 5
Prowler 5 sets x 1 sprint
Pull up
35 reps in fewest # of sets

CrossFit Women:

“Spring Cleaning” | For Time + Total Air Squats (compare to 04.03.13)

Two Rounds
500m Row
25 KB Swings (30#)
Rest 3′

Two Rounds 250m Run
25 Burpees
Rest 3′

One Round
500m Row
AMRAP Air Squats

Posted in Arlington Heights WOD.