03.31.14 | CrossFit, Strength & Power, and CrossFit Women

The doors will be open!

The doors will be open!

CrossFit:

WOD: “Filthy Fifty”
Box jump 24/20”
Jumping pull-ups
Kettlebell swings 50/30#
Walking Lunges
Knees to elbows
Push press 45/35#
Back extensions
Wall ball shots, 20/16#
Burpees
Double unders

RX+: 55 reps of each
RX: 50
Scaled: 35

Strength & Power:

Clean and Jerk | 3 sets x 3 @ 85%
Squat | 5 sets x 5 @ 75%
Bench | 65% x 5, 75% x 5, 85% x 5+
Box jump | 3 sets x 5
Prowler | 5 sets x 1 sprint
Pull up | 30 reps in fewest # of sets

CrossFit Women:

Skill Work | Double Unders

Strength | 5-5-5-5-5 Back Squat + 3 x 1 Lap Prowler Push

WOD | 2013 Athena Classic Workout #1 | 8′ AMRAP | For Total Reps
6 Ground-to-Overhead (85# Open / 65# Masters)
8 Bar Hop Burpees
20 Double Unders

Posted in Arlington Heights WOD.