04.01.14 | CrossFit and Strength & Power

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CrossFit:

Skill: Overhead Squat 5-5-3-3-3

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

RX+: 135/105#
RX: 115/95#
Scaled: 95/65#, 4:1

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

Posted in Arlington Heights WOD.