04.03.14 | CrossFit and Strength & Power

Coach Kate tries out a new toy.

Coach Kate tries out a new toy.

CrossFit:

Skill: Press: EMOM 8:00, 4/70%

WOD: For time
3 Prowler laps
5 Tire Flips
7 HSPU
9 Ring Dips
11 Pull ups (5 Burpee penalty for green band, 3 for blue)
13 Burpees
11 Pull ups (5 Burpee penalty for green band, 3 for blue)
9 Ring Dips
7 HSPU
5 Tire Flips
2 Prowler laps

RX+: As Written
RX: As Written
Scaled: See band penalty, HR or Incline Push ups

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

Posted in Arlington Heights WOD.