04.02.14 | CrossFit, Strength & Power, and CrossFit Women

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CrossFit:

Skill: Deadlift 5-5-3-3-1-1

WOD: 5 RFT
Row 500 m.
10 Push ups
20 Squats
Rest :30

RX+: Hand release, 20# Goblet Squat
RX: Hand release
Scaled: Incline Push up

Strength & Power:

Snatch | 3 sets x 3 @ 85%
Front squat | 3 sets x 5 @ 80%
Press | 65% x 5, 75% x 5, 85% x 5+
Deadlift | 5 sets x 3 @ 75%
Med ball Slam | 3 sets x 10
Dumbbell row | 3 sets x 6

CrossFit Women:

Skill | Deadlift 5-5-3-3-1-1

WOD | For Time

50 KB Swings (30# / 35#)
40 AbMat Sit Ups
30 Body Rows
20 Wall Balls (16#)
10 Pair OH Plate Lunges (25#)
 

 

 

 

 

 

 

Posted in Arlington Heights WOD.