04.04.14 | CrossFit and Strength & Power

Ragnar Trail ATL

CrossFit:

Skill: Clean 3-3-3-1-1-1

WOD: AMRAP 10:00
1 Rope Climb
10 Sledge Hammer Strikes
20 OH Plate Lunge steps

RX+: No legs, 45/35#
RX: 35/25#
Scaled: Raise & lowers, 25/15#

Strength & Power:

Clean and Jerk | 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
Squat | 75% x 5, 85% x 3, 95% x 1+
Bench | 5 sets x 5 @ 75%
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.