04.05.14 | CrossFit and Strength & Power

Camera Dump 0314 103

CrossFit:

Skill: Front Squat 10:00 to find 1RM

WOD: 3 RFT
Run 400 m.
21 Push ups
12 Pull ups

RX+: Decline
RX: As Written
Scaled: Incline, 5 Burpee penalty for green band, 3 for blue each round

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

CrossFit Women:

Coach Becky’s Choice

Posted in Arlington Heights WOD.